•在冷水中游泳会导致身体储存脂肪。有一种称为冷水浸泡反应的现象,该现象倾向于节省体内脂肪用于保暖。然而,一旦你开始以足以升高核心温度的强度进行锻炼,这一点就变得毫无意义了。大多数游泳池的水温保持在 78 华氏度或更高,足以让除了最瘦的人之外的所有人升高核心温度。事实上,如果游泳池水温过高,游泳者可能会过热,从而降低工作能力和脂肪代谢。在冷水中游泳比在过热的空气中进行的任何运动都能实现更大的运动量和强度。即使是英吉利海峡的游泳者在 55 华氏度(13 摄氏度)的严酷考验中也会经历显著的脂肪减少。到目前为止,强度和持续时间对脂肪代谢的影响最大。
• Swimming in cold water causes your body to store fat.There is a phenomenon called the cold-water immersion response that tends to spare body fat for insulation. As soon as you begin exercising at an intensity great enough to elevate your core temperature, however, this becomes a moot point. Most swimming pools are kept at 78 degrees or warmer, plenty warm to allow all but the thinnest people to elevate core temperature. In fact, if a pool is too warm, a swimmer can become overheated, which decreases work capacity and fat metabolism. Swimming in cool water allows greater exercise volume and intensity than does any exercise that is performed in air that is too hot. Even English Channel swimmers experience significant fat loss during their 55 ˚F (13 ˚C) ordeal. By far, intensity and duration most greatly influence fat metabolism.
•游泳是俯卧式进行的,这意味着训练时的心率会比其他运动低。因此,你的锻炼量会减少。仅仅在水中就能减少心脏循环血液所需的工作量,因为它不再需要对抗重力。虽然这确实会降低你的静息脉搏率,但这对你的锻炼强度没有任何影响。无论训练强度和持续时间如何,游泳带来的锻炼效果并不比你投入相同强度和时间进行其他运动的效果差。
• Swimming is performed in a prone position, which means that your heart rates during training will be lower than in other sports. You therefore don’t get as much of a workout.Just being in the water reduces the amount of work that the heart must do to circulate your blood, because it no longer must pump against the force of gravity. While this does reduce your resting pulse rate, it has no influence over how hard you can push yourself. Regardless of training intensity and duration, the workout you can get in swimming is no less effective than if you invested the same intensity and time in another sport.
•游泳让你感到饥饿。好吧,你明白我的意思了。大多数游泳运动员在训练后确实容易感到饥饿。几乎所有运动都是如此。但运动后饥饿感出现的时间与体温的直接关系比与运动类型的直接关系更密切。当你的核心温度远高于正常的静息水平时,你就不太可能感到饥饿。跑步者和骑自行车的人在训练后通常会在更长的时间内保持体温升高,从而推迟饥饿感。另一方面,游泳者通常会在高强度训练后花足够长的时间待在冷水中,以降低体温,因此饥饿感似乎与训练有更直接的联系。
• Swimming makes you hungry. Okay, you got me. It is true that most swimmers tend to be hungry after workouts. The same is true in nearly every sport. But the timing of after-exercise hunger is more directly related to body temperature than to the type of exercise. You are less likely to be hungry when your core temperature is far above normal resting levels. Runners and cyclists generally have elevated body temperatures for longer periods after their workouts, postponing hunger. Swimmers, on the other hand, generally spend enough time in cool water after intense training to lower their body temperature enough that hunger seems more directly linked to the workout.
游泳礼仪无论是集体游泳,还是在拥挤的泳道中独自一人游泳,你都可能不时与他人共用泳道。当每个人都了解并遵守游泳礼仪的基本规则时,每个人的水上时光都会更加愉快。你肯定不想因为几乎赤身裸体而被指控反社会行为。阅读标志。你的泳池可能有标牌,上面写着当地游泳礼仪、泳道速度、泳圈图案、游泳器材使用等方面的规定。如果有,请遵守标牌上的规定。装备:请将所有个人装备整齐地堆放在泳池边缘,以便为其他游泳者留出空间,并最大程度地减少绊倒风险。请做好个人装备的标记,以免混淆。香水、护发产品、护肤产品一小部分人对各种护发和护肤产品中的香料过敏。运动时的深呼吸以及水中氯气对鼻腔的刺激,往往会使很大一部分游泳者在运动过程中变得极度敏感。带有香味的护发和护肤产品会在泳池中被冲洗掉,并聚集在水面,就在人们的鼻子下面。即使是无香型产品也会流入泳池,从而进入其他游泳者的耳朵、眼睛、鼻子和嘴巴。请务必在下水前先淋浴。口腔卫生:在其他人呼吸急促时,你呼吸会变得急促。为了避免尴尬,并让其他人感到高兴,在下水前刷牙并使用漱口水。运动饮料和咖啡:拥挤的泳道末端通常会堆放着许多饮料瓶。请务必在泳道上清晰地标记您的饮料瓶,以免在锻炼过程中混淆。咖啡绝对不适合在泳池边饮用,即使杯盖盖好也一样。咖啡的气味很重,很容易飘过几条泳道。许多人深呼吸时都会感到这种气味令人不快(甚至令人作呕)。(关于咖啡口气,请参阅上一段。)选择并进入泳道切勿潜入有人在游泳的泳道。找到一个和你速度相同的游泳者正在游圈的泳道,并与他们沟通,让他们知道你即将加入他们。如果他们不停地游,请先用脚滑入泳道的右侧角落,并在那里停留足够长的时间,让每个人都能循环游过泳道,并看到有新的游泳者即将加入。然后开始以与该泳道中其他人相同的速度游泳。圆圈泳姿:为了避免迎面相撞,同一泳道上三名或以上游泳者必须以圆圈泳姿游泳——每位游泳者都应保持在泳道右侧。每位游泳者应与下一位游泳者之间至少保持五秒的间隔。如果您因任何原因停止游泳,您有责任避开其他仍在游泳的游泳者。跟船就像骑自行车一样,紧跟在别人身后游泳可以让你从对方的努力中获益。你可能很想跟在别人身后,让对方承担大部分的功夫,但这被认为是不礼貌的,而且可能会引发更衣室里的流言蜚语。超越与被超越:即使在旗鼓相当的泳道中,在绕圈游泳时,超越或被超越有时也是不可避免的。一般来说,超越者应该移到泳道中央,加速并快速完成超越。较慢的游泳者应该预料到会被超越,靠近泳道绳,稍微减速,让较快的游泳者快速超越。在角落短暂停留,让较快的游泳者转身领先是可以的。脚轻点表示有人想超越你——请采取相应的行动。如果你经常超越别人或被别人超越,你可能应该在其他泳道上。在墙边无论有多少游泳者使用同一泳道,每个人都有责任保持泳道中间三分之一的距离,以便其他正在转身或完成比赛的游泳者能够自由活动。在墙边停下后,应迅速移至泳道一角。以德报怨,尊重你的泳道伙伴,并期望他们也同样如此。即使泳道拥挤,只要每个人都秉持这种态度,也能充满乐趣。聚会结束后,一旦你完成锻炼,就离开泳道并让其他人使用。
Lap-Swimming EtiquetteWhether swimming as part of a group workout or just by yourself during a crowded lap-swim session, you are likely to share lane space with others from time to time. Everyone’s water time is more enjoyable when everyone knows and lives by the basic rules of swimming etiquette. You don’t want to be charged with antisocial behavior while nearly naked.Read the Signs Your pool may have signs with the local guidelines for swimming etiquette, lane speed, circle patterns, use of equipment, and the like. If so, follow the posted rules.Equipment Neatly stack any personal equipment at the pool’s edge in order to leave room for other swimmers’ equipment and to minimize tripping hazards. Mark your personal equipment to avoid confusion.Fragrances, Hair Products, Skin Products A small percentage of people are adversely sensitive to the fragrances in various hair and skin products. Deep breathing during exercise and nasal irritation from chlorine in the water tend to make a larger percentage of swimmers ultrasensitive during workouts. Fragrant hair and skin products rinse off in the pool and become concentrated at the surface, right under people’s noses. Even fragrance-free products end up in the pool—and thus in other swimmers’ ears, eyes, noses, and mouths. Please, take a shower before you hit the water.Oral Hygiene You will be breathing heavily near other heavy breathers. Avoid embarrassment and make your presence a joy to others by brushing your teeth and using mouthwash just before hitting the water.Sports Drinks and Coffee A crowded lane usually has a number of beverage bottles at the end of it on the deck. Be sure to mark yours plainly to avoid midworkout confusion. Coffee is never an appropriate pool-edge beverage, even with a lid on your cup. It has a strong odor that easily wafts across several lanes. Many people find the odor unpleasant (or downright nauseating) when breathing deeply. (As for coffee breath, see the previous paragraph.)Selecting and Entering a Lane Never dive into a lane that has people swimming in it. Find a lane where swimmers of your speed are doing their laps and communicate with them so that they know that you are about to join them. If they are swimming nonstop, slip feet-first into the right-hand corner of the lane and stay there long enough for everyone to cycle through the lane and to see that a new swimmer is about to join the fray. Then begin swimming at the same speed as the rest of the people in that lane.Circle Pattern Three or more swimmers in a lane must swim in a circle pattern in order to avoid head-on collisions—each swimmer stays to the right of the lane. Each swimmer should leave at least a five-second gap between himself or herself and the next swimmer. If you stop for any reason, it is your responsibility to stay out of the way of everyone who is still swimming.Drafting Just as in cycling, swimming close behind somebody allows you to benefit from the effort of that swimmer. It may be tempting to tuck in behind someone and let that swimmer do most of the work, but it is considered bad form and can lead to ugly locker-room gossip.Passing and Getting Passed Even in well-matched lanes, passing or getting passed is sometimes unavoidable when circle swimming. In general, the person doing the passing should move to the center of the lane, speed up, and finish the pass quickly. The slower swimmer should anticipate being passed, stay close to the lane rope, slow down a bit, and let the faster swimmer pass quickly. Stopping briefly in the corner to allow a faster swimmer to turn and take the lead is okay. A tap on your foot means someone wants to pass you—act accordingly. If you are frequently passing people or being passed, you probably belong in another lane.At the Wall Regardless of how many swimmers are using a lane, it is everyone’s responsibility to keep clear the center third of the wall for other swimmers who are either turning or finishing. When you stop at the wall, move quickly to a corner of the lane.Do Unto Others Treat your lane partners with respect and expect the same from them. Even a crowded lane can be a joy when everyone has this attitude.When the Party’s Over As soon as you’ve finished your workout, leave the lane and let someone else use it.
1. 在20分钟内尽可能用任何一种泳姿或泳姿组合游得更远。你必须计算你的圈数。(在泳池里游一圈相当于游两个来回,就像在跑道上一样,意味着从你出发的地方开始。在25码的泳池里,一圈相当于50码;在50米的泳池里,一圈相当于100米。)在整个游泳过程中,尽量保持均匀的配速。不要在游泳的最后两分钟加速。在游泳过程中,如果你需要停下来短暂休息,你可以这样做。然而,时间会继续流逝,这些休息时间也会计入你的总时间。
1. Swim any stroke or combination of strokes as far as possible in 20 minutes. You must count your laps. (A lap in a pool is two lengths, which means, as on a running track, returning to where you started. In a 25-yard pool, one lap is 50 yards; in a 50-meter pool, one lap is 100 meters.) Strive for an even pace throughout the swim. Do not speed up in the last two minutes of the swim. During the swim, if you need to stop and rest for short periods, you may do so. The clock keeps ticking, however, and these rest periods are part of your elapsed time.
2. 游泳结束后,当时间到20:00时,完成你当前的那一圈。完成这一圈后,记录你的耗时。这意味着你的耗时会略大于20:00。(例如,游泳接近尾声时,你到达池壁,配速时钟显示你已经游了19:40。你需要再游一圈。当你完成这一圈时,时钟显示20:30。现在你已经完成了。)
2. At the end of the swim, finish the lap you are on when 20:00 ticks by. Note your elapsed time when you complete that lap. This means you will have an elapsed time that is a bit over20:00. (For example, near the end of the swim, you arrive at the wall and the pace clock shows that you have been swimming for 19:40. You need to swim one more lap. When you complete that lap, the clock shows 20:30. Now you are finished.)
3. 游泳结束后,立即测量心率 (IHR)。如果您有心率监测器,请使用游泳结束后立即显示的读数。否则,请手动测量心率(更多关于心率以及如何测量心率的信息将在第二部分介绍)。
3. Upon completing the swim, take your immediate heart rate (IHR) reading. If you have a heart-rate monitor, use the reading that appears immediately after you finish swimming. Otherwise, take a manual heart rate (more about heart rates and how to take them is included in part II).
1. 游50码(或米),计算你总共划水的次数——每次手入水时都数一次。(如果你在短池里,第一个水位你划了21次,第二个水位你划了22次,那么你的总数就是43次。)
1. Swim 50 yards (or meters), counting the total number of strokes you take—count once for each hand as it enters the water. (If you are in a short-course pool and you take 21 strokes on the first length followed by 22 strokes coming back, your total is 43.)
2. 游泳结束后,记录游泳时间(以秒为单位)。(假设游泳用了47秒。)
2. At the end of the swim, note your elapsed swim time in seconds. (Let’s say the swim took 47 seconds.)
3. 将划水次数加到秒数上。总分就是你本次游泳的成绩。(43次划水加上47秒,总分90秒。)
3. Add the number of strokes to the number of seconds. The total is your score for that swim. (Add the 43 strokes to the 47 seconds for a total of 90.)
4. 尽可能多地休息,然后从第一步开始重复,这次尝试获得更低的分数——因此得名“游泳高尔夫”。
4. Take as much rest as you want, and repeat from number 1, this time attempting to get a lower score—hence the name “swimming golf.”
5. 重复四次,计算平均杆数。下次你进行游泳高尔夫练习时,这个杆数就是你的标准杆数。(假设你的杆数是90、89、89、88,你的平均值,或者说新的标准杆数,就是89杆。)
5. Do this four times and average your scores. This is your par the next time you include a swimming golf set in your workout. (Say your scores are 90, 89, 89, 88. Your average, or new par, is 89.)
焦点➤紧线本书将不断强调这样一个事实:用绷紧的线拉高身体,而不是笨拙地游动,能让你用更少的能量在水中游得更快、更远。而用来保持线紧绷的肌肉张力,能让你平衡和推进机制协同工作(而不是像你让自己回到笨拙的姿势时那样,它们会相互对抗)。
FOCUS POINT ➤ Tight LineThroughout this book, we’ll keep reinforcing the fact that swimming tall with a tight line, rather than swimming schlumpy, allows you to slip faster and farther through the water with less energy. And the muscular tension used to keep your line tight will allow your balancing and propelling mechanisms to work together (rather than against each other, as they will when you allow yourself to revert to a schlumpy posture).
焦点➤浮标压力在练习本书中的练习和游泳训练时,你应该始终保持足够的浮标压力,以便完全由水支撑。如果浮标压力太小,你将不得不用手臂或腿来获得人工支撑。
FOCUS POINT ➤ Buoy PressureAs you practice the drills and swim the workouts in this book, you always should seek to have enough buoy pressure to be completely supported by the water. If there is too little buoy pressure, you will be forced to work with either your arms or legs for artificial support.
• 如果您的鼻子指向任何地方,而不是笔直向前、与表面水平,那么您的头部就偏离了紧绷的线。
• If your nose is pointed anywhere but straight forward, horizontal to the surface, then you have tilted your head off your tight line.
• 如果您发现每次踢腿时自己都会上下摆动一点,那么踢腿幅度就太大了——请保持踢腿紧凑。
• If you find yourself bobbing up and down a bit with each kick, then your kicks are too large—keep the kicks compact.
• 当您的姿势正确且保持平衡时,您的后脑勺和大部分背部(包括肩胛骨和臀部)将暴露在空气中,并且当您踢水时,您的脚后跟将刚好露出水面。
• When your posture is correct and you are in balance, the back quarter of your head and most of your backside (including your shoulder blades and the cheeks of your butt) will be exposed to the air, and your heels will just break the surface as you kick.
• 当您俯视时,您应该能看到脸部正下方的毛球和创可贴,而不是您很快就会看到的那些。
• In your nose-down position, you should see the hairballs and Band-Aids that are directly under your face, not the ones you will soon cruise over.
• 如果在练习时水进入训练呼吸管,通常表明您已将头埋入水中(这意味着您将脸推向泳池底部,而不是将头部保持在紧绷的线姿势)或由于对浮标施加了过大的压力而将整个前端埋入水中。
• If water enters the training snorkel as you do the drill, it usually indicates that you have buried your head (which means that you’ve pushed your face toward the bottom of the pool instead of keeping your head in tight-line posture) or that you have buried your whole front end by putting too much pressure on your buoy.
• 保持平衡时,请注意头部只有约四分之一(即脸部)露出水面。耳朵应在水下。头部周围的水线应位于下巴尖、额头顶部,并均匀分布在泳镜两侧。
• When you are in balance, note that only about one quarter of your head (i.e., just your face) will be exposed above the water’s surface. Your ears should be underwater. The waterline around your head should be at the tip of your chin, at the crest of your forehead, and equally on both sides of your goggles.
• 您的骨盆应位于表面或距离表面一英寸以内。
• Your pelvis should be at, or within an inch of, the surface.
• 踢水时,膝盖和脚趾应该刚好露出水面。
• Your knees and toes should barely break the surface of the water as you kick.
• 当你侧卧保持平衡时,你会感觉到从肩膀到手腕,手臂上有一小块肌肉暴露在空气中。将身体靠在腋窝上,对浮标施加更大的压力,有助于让手臂更多部分暴露在空气中。这块肌肉可以指示你的臀部位置。如果你的手臂紧紧贴在身体一侧,并且手腕干燥,那么你的臀部就正好浮在水面上。
• When you are balanced on your side, you will be able to feel a strip of flesh exposed to the air all the way down your arm from your shoulder to your wrist. Putting a bit more pressure on your buoy by leaning in on your armpit will help expose more of your arm to the air. That strip of flesh is an indicator of the position of your hips. If your arm is firmly pressed to your side and your wrist is dry, then your hips are right at the surface.
• 伸展的手臂应始终感觉不到重量。
• Your extended arm should feel weightless at all times.
• 请注意,当您的姿势正确且保持平衡时,您的头部应处于与前平衡练习中几乎完全相同的位置 - 鼻子直立向下,只有后脑勺暴露在空气中。
• Note that when your posture is correct and you are balanced, your head should be in almost exactly the same position as in the front-balance drill—nose pointed straight down and just the back of your head exposed to the air.
• 如果在练习时水进入呼吸管,通常意味着您已将头部埋入水中(这意味着您将脸推向泳池底部,而不是保持紧绷的线姿势并简单地靠在浮标上)或您已将整个前端埋入水中(因为对浮标施加了太大的压力)。
• If water enters the snorkel as you do the drill, it usually means that you have buried your head (which means that you’ve pushed your face toward the bottom of the pool instead of keeping it in tight-line posture and simply leaning on your buoy) or that you have buried your whole front end (by putting too much pressure on your buoy).
• 使用与 SGND 相同的反馈工具,不同之处在于,当您保持平衡时,您的头部应处于与后平衡练习几乎完全相同的位置 - 耳朵在水下,鼻子直立,水线位于下巴尖端和前额顶部。
• Use the same feedback tools you would use for SGND, except that when you are balanced, your head should be in almost exactly the same position as in the back-balance drill—ears under the water, nose pointed straight up, and water line at the tip of the chin and crest of the forehead.
焦点➤向下角度手臂伸展在侧滑练习的描述中,我指出伸展的手臂应该略微向下倾斜。这与将前臂直接伸向泳池远端的传统观念不同。大多数成年游泳者的肩部运动范围存在问题,这会影响手臂伸展位置的选择。在本练习以及大多数自由泳练习中,有几点注意事项强烈建议将伸展的手臂向下倾斜。这些注意事项如下:•避免受伤。将手臂水平伸向泳池远端(或以任何向上的角度)可能会挤压上臂骨和肩窝之间的肩部肌腱。每天数千次这样的动作是造成许多游泳者慢性疼痛的原因。但即使手臂向下延伸很小的角度,也能大大降低撞击的风险。•机械优势。处于或接近活动范围末端的肩关节机械优势较差(换句话说,你施加了很大的肌肉力量,但做功却很少)。稍微向下伸展手臂可以使肩关节远离活动范围末端,从而在划水的第一阶段增加机械优势。•上坡滑行。当游泳者在水中向前滑行时,手臂以任何向上的角度伸展都意味着涌起的水流会冲击到手和手臂的底部,从而导致它们被抬起。由于伸展手臂的杠杆作用较长,这会抬起上半身(并降低臀部)——有点像上坡滑行。或者,将手臂稍微向下伸展,有助于臀部紧贴水面。•能量消耗。选择靠近肩部活动范围末端的延伸线(水平或向上的角度)需要很大的额外内部张力来维持姿势。选择略微向下的角度可以大大降低所需的内部张力(从而减少所需的能量)。•疲劳导致髋部下垂。虽然水平或向上角度伸展所需的额外内部张力在短时间内可以维持,但长时间下来很快就会导致疲劳压力。通常的反应是释放一些核心身体张力,并通过髋部下垂来打破平衡的流线型姿势。这可以减轻肩部的一些压力,但会大大增加正面总阻力。如果您必须在身体其他部位下方略微偏离流线型的细长小手和大臀部下沉之间做出选择,您会选择哪一个?自己判断手臂伸展的角度通常很困难。请一位游泳伙伴反馈你伸展手臂的姿势。然后,尝试不同角度的手臂伸展线,同时观察肩部及其周围需要多大的张力来支撑这个姿势。你需要的是一个恰到好处的向下角度,让你能够保持良好的水上姿势,并使臀部紧贴水面。
FOCUS POINT ➤ Downward Angle Arm ExtensionIn the side-glide drill descriptions, I indicated that the extended arm should be at a slight downward angle. This is a departure from the conventional wisdom of extending the lead arm straight toward the far end of the pool. Most adult swimmers have range of motion issues in their shoulders that affect the choice of the arm extension position. Several considerations strongly favor having the extended arm at a downward angle, both in this drill and throughout most of your freestyle endeavors. They are as follows:• Avoiding injury.Extending the arm horizontally toward the far end of the pool (or at any upward angle) can pinch the shoulder tendons between the upper-arm bone and the shoulder socket. Doing this thousands of times per day is a cause of chronic pain for a large number of swimmers. But extending the arm at even a small degree of downward angle greatly reduces the risk of an impingement.• Mechanical advantage.A shoulder joint at or near the end of its ROM has poor mechanical advantage (in other words, you exert lots of muscular force but get very little work done). Extending your arm at a bit of a downward angle keeps the shoulder away from the end of its ROM, increasing mechanical advantage during the first part of the stroke.• Skiing uphill.As the swimmer glides forward through the water, an arm extended at any degree of upward angle will mean that the onrush of water will hit the bottom surface of the hand and arm, which will tend to raise them. Due to the long lever of the extended arm, this will lift the upper body (and drop the hips)—a bit like skiing uphill. Alternatively, extending the arm at a bit of a downward angle will help your hips hug the surface.• Energy use.Choosing an extension line near the end of your shoulder ROM (horizontal or upward angle) requires lots of extra internal tension to maintain the position. Choosing a bit of a downward angle greatly decreases the internal tension (and, consequently, the energy) required.• Fatigue-induced hip drop.While the extra internal tension required by a horizontal or upward angle extension is sustainable for short durations, for longer durations it soon results in fatigue stress. The usual response is to release some core body tension and break out of the balanced streamline position by letting the hips drop. This relieves some of shoulder stress but greatly increases total frontal resistance. If you had to choose between having a spindly little hand a bit out of streamline below the rest of the body or your big ol’ hips dragging deep, which would be your preference?It is often hard to judge your arm extension angle yourself. Have a swim partner give you feedback about your extended arm position. Then experiment with various amounts of downward angle in your arm extension line while monitoring how much tension is required in and around your shoulder to support the position. What you are looking for is just enough downward angle to allow you to maintain good aquatic posture and to keep your hips glued to the surface.
• 当鼻子朝上时,头部应保持与SGNU练习相同的姿势——耳朵浸入水中。当鼻子朝下时,只有后脑勺露出水面。练习的目的是像在一根烤肉叉上一样旋转头部(烤肉叉贯穿脊柱,向上穿过头顶),但不要弯曲烤肉叉。
• When your nose points up, your head should be in the same position as in the SGNU drill—ears under the water. When your nose points toward the bottom, just the back of your head is exposed to the air. The idea is to rotate your head as if it were on a skewer (one that runs through your spine and up through your crown) without bending the skewer.
• 在整个练习过程中,始终感受侧臂从肩膀到手腕的干燥肌肉。许多游泳者在转向鼻尖向上时,往往会稍微抬起头。这会导致臀部下沉。你会感觉到水线沿着侧臂向肩膀方向移动,这表明你失去了平衡。你可能需要将头部的侧面和后脑勺稍微压向泳池底部,以避免在转向鼻尖向上时头部被抬起。
• Feel for that dry strip of flesh all the way down your side arm, from your shoulder to your wrist, at all times during this drill. Many swimmers tend to lift the head a bit when turning to the nose-up position. This causes the hips to drop. You’ll feel the water line creep up your side arm toward your shoulder, indicating that you have lost your balance. You may need to press your side and the back of your head slightly toward the bottom of the pool in order to avoid lifting it as you rotate it to the nose-up position.
• 进行这项练习时,另一个常见的倾向是将手臂靠在伸展的手臂上,并在头部转身换气时将其压向泳池底部。这是为了人为地支撑略微抬起的头部。解决方法是更多地靠在浮标上,并保持伸展的手臂略微向下倾斜,从而支撑自己。在整个练习过程中,这只手臂应该感觉不到重量。
• Another common tendency with this drill is to lean on the extended arm, pressing it toward the bottom of the pool as the head turns for a breath. This is an attempt to artificially support a slightly lifted head. The cure is to support yourself by leaning on your buoy more and by keeping the extended arm at a slightly downward angle. This arm should feel weightless throughout the drill.
焦点➤危险的呼吸为了换气,新手游泳者会本能地抬起头,确保吸入的只有空气,而不会吞入水。这会导致臀部和腿部下沉——可能下沉一点点,也可能下沉很多。头部垂直抬起5厘米,会导致臀部下降10到15厘米,最终导致双脚下降20到30厘米,足以使阻力增加近一倍。新手游泳者意识到这个问题后,会用额外的踢腿动作来支撑臀部和腿部,使其靠近水面。这个过程会变得非常费力,而且会浪费大量体力。另一方面,你在呼吸时必须小心谨慎地放低头部——危险到可能会吸入一些水。提示:如果你从不吸入水,那么你的冒险精神还不够。将头部转动到足够大的角度,使鼻子朝向天空而不是侧面。你越接近鼻子直立的位置,呼吸时头部就可以沉得越深。如果你养成每次呼吸时都保持危险的深头部姿势的习惯,你就会减少在额外支撑踢腿中浪费的能量。你的目标是零头部抬升、零躯干抬升和零额外能量消耗。
FOCUS POINT ➤ Risky BreathingTo take a breath, the uneducated swimmer instinctively lifts his head to a position where he is absolutely sure he’ll get nothing but air, with no risk of swallowing water. This causes the hips and legs to sink—maybe a little, maybe a lot. A 2-inch (5 cm) vertical lift of the head can cause a 4- to 6-inch (10 to 15 cm) drop of the hips, which shows up as an 8- to 12-inch (20 to 30 cm) drop of the feet—enough to nearly double form drag. Sensing this problem, the uneducated swimmer then uses extra kicking to support his hips and legs near the surface. The process becomes a struggle that wastes a lot of energy.You, on the other hand, must be risky about how low you keep your head when going for air—risky enough that you might take in some water. Hint: If you never ever take in water, then you are not being risky enough. Rotate your head far enough that your nose is pointed more skyward than sideways. The closer you come to a nose-straight-up position, the deeper your head can be when you take a breath. If you create a habit of going for a risky-deep head position every time you breathe, you will decrease the amount of energy you waste in extra support kicking. You goal is zero head-lift, zero torso-lift, and zero extra-energy consumption.
• 当您从前位滚到侧位时,您应该感觉到从肩膀到手腕的肌肉立刻暴露在空气中,而无需调整平衡。
• As you roll from the front position to the side position, you should feel the strip of flesh from your shoulder to your wrist become exposed to the air all at once without having to adjust your balance.
• 当您滚回到前面的位置时,您应该感觉到臀部暴露在空气中,而无需调整平衡。
• As you roll back to the front position, you should feel the cheeks of your butt become exposed to the air without having to adjust your balance.
• 为了保持平衡,您可能会发现,侧卧时需要对浮标施加比俯卧时更大的压力。
• To stay balanced, you may find that you need to keep a bit more pressure on your buoy when you are on your side than when you are on your front.
焦点➤红点在许多游泳训练和全程划水练习中,想象在头顶中央有一个5厘米(2英寸)的红点,并始终将其保持在水下会很有帮助。当你向水下有利位置观察你时,他应该看不到那个红点随着你身体旋转或划水而上下或左右移动。他们只会在你转头换气时看到红点的旋转。这个重点结合了目前为止讨论过的三个与头部相关的概念:水中姿势的颈部张力、不呼吸时保持鼻子朝向池底,以及危险呼吸时的零抬头。
FOCUS POINT ➤ Red DotIn many swimming drills and in full-stroke swimming, it can be helpful to imagine a 2-inch (5 cm) red dot in the center of the top of your head that you keep underwater at all times. A person watching you from a vantage point under the water as you swim toward him should not be able to see that red dot move up, down, or side to side as your body rotates or as you take strokes. They would only see the dot rotate as you turn your head to breathe. This focus point combines the three head-related ideas discussed thus far: the neck tension of aquatic posture, keeping your nose pointed toward the bottom of the pool when not breathing, and the zero head-lift of risky breathing.
• 每次旋转髋部时,你都应该意识到肩膀的旋转与髋部完全同步,且旋转幅度与髋部完全一致。你的紧绷线条姿势会立即将髋部的旋转传递到脊柱,从而使腿部动作带动整个上半身作为一个整体进行旋转。如果你发现肩膀落后于髋部,或者旋转幅度不如髋部,那么你就失去了紧绷的线条。如果你发现髋部落后于肩膀,那么你正在试图通过将肩膀置于髋部前方来辅助旋转(令人惊讶的是,这样做会阻碍而不是促进髋部旋转)。
• Each time you rotate your hips, you should be aware that your shoulders rotate at exactly the same time as, and exactly as far as, your hips. Your tight-line posture instantly transmits the rotation of your hips along your spine, allowing the action of your legs to drive the rotation of the entire upper body as a single unit. If you find that your shoulders lag behind your hips or that they don’t turn as far as your hips, you have lost your tight line. If you find your hips lagging behind your shoulders, then you are trying to help the rotation by throwing your shoulders ahead of your hips (which, surprisingly, works to hinder hip rotation instead of helping it).
• 检查在准备旋转踢腿时,是否弯曲了回踢腿的膝盖,以便将脚稍微向后移,以便用更大或更有力的踢腿来驱动旋转。重要的是不要试图通过这样做来帮助旋转——这只会将旋转支点从臀部移到膝盖,实际上会将杠杆长度缩短一半,使你的发力效果大打折扣。
• Check to see if, in preparation for a rotation kick, you are bending your knee on the recovering leg to bring that foot a bit farther back for a bigger or more forceful kick to drive the rotation. It is important not to try to help the rotation by doing this—it simply moves the rotation fulcrum from your hips to your knees, effectively cutting your lever length in half and making your effort much less effective.
• 利用臀部来反馈平衡——始终保持臀部一侧或另一侧露出空气。这样做表明你的臀部紧贴地面。
• Use your butt for feedback about balance—at all times you should have one butt cheek or the other exposed to the air. Doing so indicates that you are keeping your hips glued to the surface.
• 您应该意识到,每次旋转都是由一次踢腿节拍引起的,而不是两次或三次。
• You should be aware that each rotation happens with and because of a single kick beat, rather than two or three beats.
• 将你的旋转节奏与节奏蜂鸣器(或脑海中熟悉且节奏独特的旋律)相匹配,可以帮助你判断是否改变了旋转节奏。目标是在整个练习过程中(即使在呼吸时)设定并保持不间断的旋转节奏。
• Matching your rotation tempo to a tempo beeper (or to a familiar tune with a distinctive beat in your head) can help you determine whether you are changing the tempo of your rotations. The goal is to set and keep an uninterrupted rotation tempo throughout the drill (even when breathing).
• 注意是否使用更大或更有力的踢腿来驱动旋转。所有踢腿的大小和力度都应相同。
• Be aware of whether you are using a bigger or more forceful kick to drive the rotation. All the kicks should be the same size and force.
• 使用红点和危险呼吸焦点来帮助您注意是否抬头呼吸。
• Use the red dot and risky-breathing focus points to help you stay aware of whether you are lifting your head for air.
1. 划水是在水下推进的动作,将手从身体前方完全伸展的位置移动到大腿附近的某个位置。划水动作始于身体从一个侧卧姿势开始旋转,终于身体旋转到另一个侧卧姿势。
1. The stroke is the propulsive underwater action of moving the hand from the fully extended position in front of the body to the finish position somewhere by your thigh. The stroke starts as the body begins to rotate from one side-lying position, and it ends as the body finishes rotating to the other side-lying position.
2. 移臂是一个非推进性的动作,即将手臂从大腿附近抬出水面,并在空中挥动至手掌与头顶齐平或略高于头顶的位置。手臂移臂时身体保持侧卧——完全不旋转,只是滑行——另一只手臂保持向前伸展,略微向下倾斜,帮助在整个移臂过程中保持身体伸展。
2. The recovery is the non-propulsive action of taking the arm out of the water from the spot by your thigh and carrying it through the air to a point where the hand is even with or just past the top of the head. The body stays on its side while the arm recovers—no rotation at all, just gliding—and the other arm simply remains extended out front at a bit of a downward angle, helping keep the body long throughout the recovery.
3. 入水伸展是指手臂和手从刚过头顶的位置开始完全伸展的动作。入水始于身体从一个侧卧姿势开始旋转,结束于身体旋转到另一个侧卧姿势。在观察者看来,身体的旋转应该是手臂入水并伸展到身体前方的原因。你应该感觉手臂好像是从旋转的身体上松开,而不是手从肩膀向前划动。从这里开始,回到步骤1,划水,开始新的划水循环。
3. The entry and extension is the movement of the arm and hand from the point just past the top of the head to full extension. The entry starts as the body begins to rotate from one side-lying position and ends as the body finishes rotating to the other side-lying position. To an observer, it should appear that body rotation is the reason that the arm enters the water and then extends in front of the body. You should feel as if the arm is de-spooling off the rotating body rather than as if the hand is stabbing forward from the shoulder. From here, go back to step 1, the stroke, to start a new stroke cycle.
• 评估你完成旋转时的姿势——姿势、平衡、前臂角度——以及你是如何达到这个位置的。开始SGSS练习时,你应该已经进行了足够的侧滑练习,并花了足够的时间检查每个反馈工具,以确保你完成了一条完美的、水平的、紧绷的线。
• Assess the position you finished the rotation in—posture, balance, lead arm angle—and how you got there. By the time you start the SGSS drill, you should have done enough side-gliding and spent enough time checking each of the feedback tools to know whether you have finished with an impeccable, horizontal tight line.
• 纠正您的姿势、平衡或位置中的任何缺陷。
• Correct any flaws in your posture, balance, or position.
• 提前规划下一次练习。决定是否需要做出任何改变,并在继续练习之前在心里演练下一步。
• Plan ahead for the next repetition. Decide whether you need to make any changes, and mentally rehearse your next step before continuing.
• 您已经了解并应该使用针对侧滑位置的所有反馈工具。
• You already know, and should use, all the feedback tools for your side-glide positions.
• 旋转时保持对浮标的压力,确保臀部在向另一侧旋转的整个过程中始终保持在水面上。如果旋转时臀部没有保持在水面上,并且在进入侧滑姿势时感觉不到侧腹(或者说侧臂上一直到手腕的干燥肌肉)露出,那么你要么 (1) 失去了绷紧的绳索,(2) 失去了浮标压力,要么 (3) 抬起了头。抬起头是最有可能的罪魁祸首,它几乎肯定会导致你失去浮标压力和绷紧的绳索。
• Keep pressure on your buoy as you rotate so that your hips stay at the surface throughout the rotation to your other side. If your butt does not remain at the surface of the water as you rotate and if you are not able to feel your flank (or the dry strip of flesh on the side arm all the way to your wrist) exposed just as you get to the side-glide position, then you have either (1) lost your tight line, (2) lost buoy pressure, or (3) lifted your head. A lifted head is the most likely culprit, and it will almost certainly cause you to lose your buoy pressure and your tight line.
• 不使用呼吸管时,请检查头部和身体是否一体旋转,而不是先头或先身体。注意,头部和臀部要同步旋转。
• When you are not using a snorkel, check that your head and body rotate as a single unit rather than head first or body first. Think, Head and hips move together.
焦点➤刺穿(而不是推)至延伸如何在水中向下伸展手臂非常重要。开始旋转时,指尖应刺入水面,然后继续沿直线,略微向下倾斜,直到手臂完全伸展。你也希望你的前臂能够像手一样滑过水面的同一个小孔。一个常见的错误是将手臂向前伸直,刚好在水面上方或下方,然后将手和手臂向下推到所需的角度。这会给肩膀带来不必要的压力,迫使你的前臂向上,臀部向下,浪费体力。焦点➤手套大多数新手和中级游泳者都是后象限游泳者。为了转变为前象限游泳,有时稍微夸张一下手臂的节奏会很有帮助。想象伸出的手戴着一副宽松的手套。当你开始旋转,另一只手向前向下刺破水面,朝着伸出的手的上方划去时,保持伸出的手伸展。指尖一旦滑入手套袖口下方,手套掌心就会张开,伸出的手臂就可以开始划水,而收回的手则继续向前完全滑入手套。这样做的目的是将想象中的手套在伸展点处从一只手转移到另一只手。请注意,这是一个夸张的动作,仅供参考,正常游泳时,两只手实际上不会接触。但是,你会希望收回的手在伸出的手臂开始下一次划水之前几乎赶上伸出的手——因此,有了“通过区”的概念。焦点➤宽跟踪手套焦点能让你很好地感知手臂的纵向位置,但它要求每只手都沿着头部正前方的一条线进入并伸展——就像沿着单轨列车行驶一样。在不使用手套焦点时,你需要让每只手都直接进入并伸展到自己的肩膀前方——就像沿着一条标准的双轨轨道移动,轨道间距大约与肩同宽。更进一步,如果是宽轨,你希望划水的大致路线也与肩同宽。焦点➤脸颊和眼周保持良好的平衡意味着始终保持水平姿势,臀部正对水面。游泳或进行任何涉及身体旋转的练习时,要注意始终保持泳衣下方臀部或大腿的一块皮肤,或者一侧或两侧臀部的皮肤暴露在空气中——尤其是在呼吸时。需要结合紧线姿势和足够的浮标压力。抬起头或用手在身体前方向下推水,可以快速使臀部下沉。
FOCUS POINT ➤ Pierce (Not Push) Down to ExtensionIt is important how you extend your arm at a downward angle in the water. As you begin to rotate, your fingertips should pierce the surface of the water and then continue along a straight line, at a slight downward angle, until your arm is fully extended. You also want your forearm to slide through the same small hole that your hand did. A common error is to extend the arm straight forward, either just above or just below the surface, and to then push the hand and arm down to the desired angle. This puts unnecessary stress on the shoulder, forces your front end up and your hips down, and wastes energy.FOCUS POINT ➤ The GloveMost novice and intermediate swimmers are rear-quadrant swimmers. To make the change to front-quadrant swimming, it is useful to sometimes exaggerate the arm timing a bit. Imagine that the extended hand has a loose-fitting glove on it. Leave it extended as you begin to rotate and as the other hand pierces the surface of the water forward and down toward the top of the extended hand. As soon as the fingertips slip under the cuff of the glove, the palm of the glove opens, allowing the extended arm to start stroking while the recovering hand continues to slide forward fully into the glove. The idea is to transfer the imaginary glove from hand to hand out in front at the extension point. Note that this is an exaggerated movement for instructive purposes only, and that when swimming normally, the two hands will not actually touch. You will, however, want the recovering hand to almost catch up to the extended hand before the extended arm begins the next stroke—hence, the passing-zone concept.FOCUS POINT ➤ Wide TrackingThe glove focus point gives you a good feeling for where your arms should be longitudinally, but it has each hand entering and extending along a line directly in front of your head—as if you were moving along a monorail. What you want at any time you are not using the glove focus point is for each hand to enter and extend directly in front of its own shoulder—as if you were moving along a standard two-rail track with rails roughly shoulder-width apart. Taking wide tracking a step further, you want the general lines of the strokes to be shoulder-width apart as well.FOCUS POINT ➤ Patches and CheeksGood balance means keeping a horizontal position at all times with your hips right at the surface. When swimming or when doing any drill that involves body rotation, focus on keeping a patch of skin on one hip or thigh just below your suit, or one or both butt cheeks, exposed to the air at all times—especially when breathing. A combination of tight-line posture and sufficient buoy pressure is required. Lifting the head or using a hand to push down on the water in front of the body will quickly sink the hips.
1. 使用训练呼吸管,首先从右侧蹬水,然后机头向下,以侧滑姿势踢水。当你保持直线并保持平衡时,立即将后臂(左臂)收回水面,然后像在SGSS练习中一样旋转并向左侧划水。立即开始收回后臂(右臂);然后,当它经过头部时,向右侧旋转,同时进行第二次划水。当你完全侧身时,立即收回后臂(左臂)。当它经过头部时,再次旋转,同时向左侧进行第三次划水。当你完全侧身时,停止除踢水以外的所有动作。在侧滑姿势下停留尽可能多的时间来评估和纠正你的姿势和平衡,并计划进行任何可能改善下一组三次划水的调整。注意,你现在是在身体左侧滑行,与你开始时的一侧相反。再进行一组三次划水(这会让你回到你最初的右侧侧滑姿势)。再次评估、纠正并提前计划。重复练习,游完整个泳池。每组三次划水都以连续的游泳节奏进行。在SGSS练习中,扩展手入水和踢腿的协调性,现在你需要在每个三次划水循环中,通过连续的手入水来有节奏地执行这种协调性。练习此步骤,直到你能以良好的姿势和平衡完成每组三次划水,并且无需进行任何调整。
1. Using your training snorkel, start by pushing off on your right side and kicking in the side-glide position, nose down. As soon as you are in a tight line and in balance, recover the trailing (left) arm over the water, and rotate and stroke onto your left side as you did in the SGSS drill. Immediately begin to recover the trailing (right) arm; then, as it passes your head, rotate onto your right side while taking the second stroke. As soon as you are on your right side, recover the trailing (left) arm. As it passes your head, rotate again while taking your third stroke onto the left side. When you are fully on your side, stop all action except kicking. Spend as much time as you need in the side-glide position to assess and correct your posture and balance and to plan for any changes that might improve the next set of three strokes. Note that you are now gliding on the left side of your body, opposite the side you started on. Go through another set of three strokes (which will return you to your original side-glide position on your right side). Again assess, correct, and plan ahead. Repeat for the length of the pool. Each cycle of three strokes is done in a continuous swimming rhythm. Expanding upon the hand-entry-to-kick coordination from the SGSS drill, you now want to rhythmically execute that coordination with successive hand entries in each three-stroke cycle. Practice this step until you can complete each set of three strokes with good posture and balance and without having to adjust anything.
2. 学习进度的第二步与第一步类似。但这次你不再使用呼吸管并保持鼻尖向下,而是在每组划水动作的第三次划水时转动头部换气。练习的开始方式与之前相同,但在开始第三次划水时,让头部跟随身体转动,就像在SGSS练习中一样。完成第三次划水并达到侧滑姿势时,你的鼻尖会向上。评估并纠正你的姿势和平衡。深吸一口气(或根据需要深吸几次),然后将头转回鼻尖向下的位置,再次评估并纠正你的姿势和平衡,并为下一个周期做好准备。重复此步骤,游完整个泳池。练习此步骤,直到你能够完全平衡地完成每组三次划水动作,保持鼻尖向上的侧滑姿势,并且无需进行任何调整。
2. The second step in the learning progression is similar to the first step. But instead of using the snorkel and keeping your nose down, you will now rotate your head to breathe on the third stroke of each set of strokes. Start the drill as you did before, but as you begin the third stroke, let your head turn with your body just as it did in the SGSS drill. As you finish that stroke and reach your side-glide position, your nose will be up. Assess and correct your posture and balance. Take a breath (or several, if needed) and turn your head back to the nose-down position, assess and correct your posture and balance again, and plan ahead for the next cycle. Repeat for the length of the pool. Practice this step until you can complete each set of three strokes fully balanced, in the side-glide nose-up position, and without having to adjust anything.
3. 学习 3S&G 的最后一步是在每组划水动作的第二次划水时吸气,并在每组三次划水动作之间以机头朝下的姿势进行滑行部分。和以前一样,在继续下一组三次划水动作之前,评估并纠正姿势和平衡,并在滑行过程中提前做好计划。此步骤的目标是通过让头部随身体旋转到机头朝上的位置来吸气,然后吸气,然后让头部随身体旋转回到机头朝下的位置,所有这些都不会打乱划水节奏,也不会失去姿势或平衡。如果在几组三次划水动作之后,您发现需要更多空气,您可以在滑行阶段转动头部再吸一两次气(但前提是您必须评估并纠正了姿势和平衡)。
3. The final step in learning 3S&G is to take your breath on the second stroke of each set of strokes and to do the glide portion between each set of three strokes in a nose-down position. As before, assess and correct posture and balance and plan ahead during the glide before you continue with the next set of three strokes. The goal of this step is to take that breath by letting your head rotate with your body to a nose-up position, then to inhale, and then to let your head rotate with your body back to a nose-down position, all without disrupting the rhythm of strokes and without losing your posture or balance. If after a couple of sets of three strokes you find that you need more air, you may turn your head to take an additional breath or two during the glide phase (but only after you have assessed and corrected your posture and balance).
• 每次旋转和划水时,您都应该意识到自己的肚脐直接指向侧壁,就像您处于侧滑姿势时一样。
• Each time you rotate and stroke, you should be aware of your navel pointing directly toward the sidewall, just as it does when you are in side-glide position.
• 每次击球时,请务必在身体前方换手,有时可以使用手套的焦点。
• Each time you take a stroke, be sure to swap hands out in front of your body, perhaps using the glove focus point from time to time.
• 每组划水动作第三次结束时,当你到达侧滑姿势时,你应该能感觉到拖曳臂上的肉块干燥。如果没有,则可能是你抬头了,或者浮标压力减小了,或者线绳松了,或者以上几种情况都有。
• As you reach the side-glide position at the end of the third stroke of each set, you should feel the dry strip of flesh along your trailing arm. If not, you have either lifted your head up, let pressure off your buoy, lost your tight line, or some combination thereof.
• 进行必要的修正,并保持侧滑姿势足够长的时间来思考下一组三次划水动作中需要做的任何改变。
• Make any necessary corrections and stay in the side-glide position long enough to think through any changes you will need to make on the next set of three strokes.
焦点➤向下角度手臂伸展(展开)大多数游泳者无法有效抓水,因为他们的手臂要么水平伸展,要么略微向上倾斜。对于大多数游泳者来说,除非手臂略微向下伸展,否则上臂骨球和肩胛骨之间没有足够的空间进行有效的高肘抓水。相反,游泳者在划水开始时只会向下推水,这不会推动他向前。略微向下伸展手臂可以让游泳者在尝试有效抓水时有更大的运动范围。
FOCUS POINT ➤ Downward Angle Arm Extension (expanded)An effective catch eludes most swimmers because they extend the arm either horizontally or at a bit of an upward angle. For most swimmers, unless the arm is extended at a bit of a downward angle, there is not enough room between the ball of the upper-arm bone and the roof of the shoulder to allow for an effective high-elbow catch. Instead, the swimmer will do little more than push down on the water at the beginning of the stroke, which will not propel him forward. Extending the arm at a bit of a downward angle allows greater range of motion as the swimmer attempts to achieve an effective catch.
焦点➤桶上冲程在划桨开始时,尽可能在身体前方伸手抓住一个假想的酒桶,以便高肘抓桨。然后利用核心旋转,通过绷紧的线和桨杆的肌肉张力,将桨杆推过酒桶。
FOCUS POINT ➤ Over-the-Keg StrokeReach over an imaginary keg as far out in front of the body as possible to make a high-elbow catch at the beginning of your stroke. Then use your core rotation, transmitted through the muscular tension of your tight line and paddle linkage, to lever past the keg.
焦点➤弹力臀部想让你的划水更有力量吗?想想灵活的臀部。用汽车来打比方,发动机转动曲轴的速度越快,车轮转动的速度就越快。同样,你臀部从一侧向另一侧旋转的速度越快,你的身体就越快地向前旋转,越过那个假想的桶。运用你的长轴旋转技巧来驱动臀部更快地旋转。你的紧线姿势和桨叶连杆会将额外的速度通过桨叶传递到水面,从而产生更具推进力的划水。
FOCUS POINT ➤ Snappy HipsWant to put more power in your stroke? Think snappy hips. In the car analogy, the faster the engine turns the crankshaft, the faster the wheels turn. Similarly, the faster you rotate your hips from one side to the other, the faster your body rotates forward past that imaginary keg. Use your long-axis rotation skills to drive a faster rotation of your hips. Your tight-line posture and paddle linkage will transmit that extra speed through your paddle to the water, which will produce a more propulsive stroke.
焦点➤完成你的笔触一个常见的错误是没有完成划水动作。站直后,双臂向下伸,触摸大腿。这大致是你练习或以轻松或中等速度游泳时想要完成每次划水动作的位置。游泳或练习时,在完成划水动作时,偶尔用拇指轻触大腿,看看你完成划水动作的位置。两侧都这样做,因为两侧的划水动作通常不同。即使划水动作短了几英寸,纠正这些动作也能让你每次划水明显更远,从而减少划水次数。
FOCUS POINT ➤ Finish Your StrokesA common error is to not finish your strokes. While standing up straight, reach down with both arms and touch your thighs. This is roughly where you want to finish each stroke when you are practicing drills or when swimming at easy or moderate paces. When swimming or drilling, occasionally brush your thumb against your thigh as you complete a stroke in order to see where you are finishing your strokes. Do this on both sides, as it is common for them to be different. Correcting strokes that are even a few inches short will let you travel noticeably farther with each stroke and thus take fewer strokes.
焦点➤木偶恢复移水从划水和旋转结束的地方开始 - 您侧卧,手放在大腿附近的水面以下(或者,在某些练习中,放在大腿上)。想象您是一个牵线木偶。操纵者只系了一根绳子,连接到您移水手臂的肘部。操纵者拉起绳子,将您的手臂抬出水面。肘部抬起,前臂和手下垂,从肘部放松,指尖靠近水面(甚至可能拖过水面)并靠近身体(图 5.6a)。当肘部移向船的前端时,手沿着几乎直线向前移动,不会偏离身体或水面太远(图 5.6b )。
FOCUS POINT ➤ Marionette RecoveryThe recovery starts from where the stroke and rotation have finished—you are on your side, with your hand just below the surface by your thigh (or, in some drills, resting on your thigh). Imagine that you are a marionette. Your puppeteer has a single string attached—to the elbow on your recovering arm. Your puppeteer lifts your arm out of the water by pulling up on that string. Your elbow rises while your forearm and hand hang down, relaxed from the elbow, with the fingertips near the water’s surface (perhaps even dragging through the surface) and close to the body (figure 5.6a). As the elbow travels toward the front end of your vessel, the hand follows a nearly straight line forward, never straying far from the body or the water’s surface (figure 5.6b).
焦点➤肩部中立位一个常见的恢复错误是允许或强迫肘部移动到将身体分为前侧(肚脐)和后侧(臀部)的平面后面。这会导致上臂骨头与肩窝的后部和顶部紧密贴合——这是一种没有胜算的骨头之间的冲突。在数千次(或数百万次)的重复过程中,这种动作几乎肯定会造成伤害。但在木偶恢复中,你需要将肩膀大致保持在其前后运动范围的中间位置。这使肘部保持在身体平面的前方,并允许肩膀在整个恢复过程中保持高位和放松(图 5.6 a和b)。
FOCUS POINT ➤ Neutral ShoulderA common recovery mistake is to allow, or force, the elbow to move behind the plane that divides the body between the front (navel) side and back (butt) side. This causes the head of the upper-arm bone to bind against the back and top of the shoulder socket—a no-win bone-on-bone conflict. Over the course of thousands (or millions) of repetitions, this motion will almost certainly cause an injury. But in the marionette recovery, you want to keep the shoulder roughly in the center of its front-to-rear range of motion. This keeps the elbow in front of the body plane and allows the shoulder to stay high and relaxed throughout the recovery (figures 5.6a and b).
焦点➤激光束旋转触发器我已经谈到了将身体从一个侧滑姿势旋转到另一个侧滑姿势,但没有过多谈论何时旋转。把握旋转时机的秘诀在于移臂。想象一下,一束激光束从你的头部前缘穿过你的泳道,距离水面几英寸。当你的木偶操作者将你的肘部、前臂和手向前移动时,你的身体姿势的其他部分都不应该改变(即,你保持侧身,另一只手臂完全伸展)。当移臂的手穿过激光束时,这就是开始旋转身体的触发器(在木偶移臂人的侧视图中,移臂的手正好穿过这束假想的激光束)。当你的腿带动你的核心旋转时,移臂的手继续向前移向入水点。运用这种心理图像将产生近乎完美的前象限划水。图 5.6木偶恢复,指尖在表面拖动。(a)正面视图。注意侧滑姿势和身体平面前方高位肘部。(b)侧视图。恢复的手正穿过头顶的激光束旋转触发点。
FOCUS POINT ➤ Laser-Beam Rotation TriggerI have talked about rotating the body from one side-glide position to the other, but not much about when to rotate. The secret to timing your rotation is in the recovery. Imagine a laser beam stretching across your lane at the front edge of your head, a few inches above the water’s surface. As your puppeteer moves your elbow, forearm, and hand forward, nothing else about your body position should change (i.e., you stay on your side and you keep the other arm fully extended). When the recovering hand crosses the laser beam, this is the trigger to begin rotating your body (in the side view of the marionette recovery figure, the recovering hand is just crossing this imaginary laser beam). As your legs drive your core rotation, the recovering hand continues moving forward toward the entry point. Using this mental image will result in a nearly perfect front-quadrant stroke.Figure 5.6 Marionette recovery with fingertips dragging through the surface. (a) Head-on view. Note the side-glide position and the high elbow in front of the body plane. (b) Side view. The recovering hand is passing through the laser-beam rotation-trigger point at the top of the head.
焦点➤滑板入口驱动核心身体旋转的并非只有双腿。它们的作用是启动旋转,还有另一种机制帮助完成旋转。在移臂过程中,将手臂和肩膀抬出水面会将能量(势能)储存起来,形成一个即将再次落下的重物(动能)。当你的手穿过想象中的激光束,开始用腿进行下一次核心身体旋转时,你会通过让手臂和肩膀落向水面来释放储存的能量。你需要引导它下落——就像你的手沿着滑板快速滑下,使其以向下的角度刺穿水面,朝向你的伸展点。这个下落和伸展重物的动能会增加你核心身体旋转的能量,并通过你绷紧的线和桨叶连杆传递到划水的手臂。你用来积极入水和伸展身体一侧的肌肉,进一步增强了旋转的力量和敏捷性。
FOCUS POINT ➤ Sliding-Board EntryYour legs are not alone in driving your core body rotation. Their job is to initiate the rotation, and another mechanism helps complete the rotation. Lifting your arm and shoulder out of the water during the recovery stores energy (potential energy) in the form of a lifted mass that is poised to fall again (kinetic energy). As your hand passes through the imaginary laser beam and you begin the next core body rotation with your legs, you release that stored energy by allowing your arm and shoulder to fall toward the water. You guide its descent—as if the hand were zipping down a sliding board so that it pierces the surface of the water at a downward angle toward your extension point. The kinetic energy of this falling and extending mass adds to the energy of your core body rotation and is thus transmitted to the stroking arm through your tight line and paddle linkage. The muscles that you use along that side of your body to aggressively enter and extend further add to the power and snappiness of your rotation.
博格 RPE 量表说明在锻炼时,我们希望您评估一下自己的用力程度,即运动给您带来的沉重感和强度。用力程度主要取决于肌肉的紧张和疲劳程度,以及呼吸困难或胸痛的感觉。看看这个评分标准;我们希望您使用从 6 到 20 的标准,其中 6 表示“完全不费力”,而 20 表示“最大程度地用力”。6 完全不费力78 极轻9 非常轻1011 光1213 有点难1415 硬(重)1617 非常困难1819 极其困难20 最大努力9 代表“非常轻度”运动。对于一个正常健康的人来说,这相当于按照自己的节奏慢走几分钟。13 级是“有点困难”的锻炼,但继续下去感觉还可以。17 “very” hard 表示非常费力。健康的人仍然可以坚持下去,但必须非常努力才能坚持下去。这种感觉非常沉重,而且会让人非常疲惫。19级是极度剧烈的运动级别。对大多数人来说,这是他们经历过的最剧烈的运动。尽量诚实地评估你的用力程度,不要考虑实际的身体负荷。不要低估它,也不要高估它。重要的是你自己的用力程度和用力程度,而不是与他人的比较。其他人的看法也不重要。看看量表和表达式,然后给出一个数字。经 G. Borg 许可转载,1998 年,Borg 自觉用力与疼痛量表(伊利诺斯州香槟市:人体动力学出版社),第 47 页。© Gunnar Borg,1970、1985、1994、1998
Borg’s RPE Scale InstructionsWhile exercising, we want you to rate your perception of exertion, i.e. how heavy and strenuous the exercise feels to you. The perception of exertion depends mainly on the strain and fatigue in your muscles and on your feeling of breathlessness or aches in the chest.Look at this rating scale; we want you to use this scale from 6 to 20, where 6 means “no exertion at all” and 20 means “maximal exertion.”6 No exertion at all78 Extremely light9 Very light1011 Light1213 Somewhat hard1415 Hard (heavy)1617 Very hard1819 Extremely hard20 Maximal exertion9 corresponds to “very light” exercise. For a normal, healthy person it is like walking slowly at his or her own pace for some minutes.13 on the scale is “somewhat hard” exercise, but it still feels OK to continue.17 “very” hard is very strenuous. A healthy person can still go on, but he or she must really push him- or herself. It feels very heavy and the person is very tired.19 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Don’t underestimate it, but don’t overestimate it either. It’s your own feeling of effort and exertion that’s important, not how it compares to other people’s. What other people think is not important either. Look at the scale and the expressions and then give a number.Reprinted, by permission, from G. Borg, 1998, Borg’s perceived exertion and pain scales (Champaign, IL: Human Kinetics), 47. © Gunnar Borg, 1970, 1985, 1994, 1998
如何测量手动心率用两根手指找到颈动脉,它位于下颌关节点下方,耳垂下方约一英寸(约2.5厘米)处,然后感受脉搏。用最小的力度,以能感觉到脉搏为准。有些人更容易在手腕内侧找到脉搏,那里离拇指比小指更近。在6秒钟内,数一下你感觉到的脉搏数。看着钟表,在钟面上任何合适的刻度后的第一个脉搏数1,然后继续数,直到第六秒过去。如果某个脉搏落在6秒刻度上,就把它算进去。 (例如,您游完一段特定距离,当您抬头时,秒针位于 37 秒标记处。您在 39 秒标记处找到了您的脉搏。您从 40 秒标记后感觉到的第一次心跳开始计数。从一开始。计数到 46 秒标记(包括 46 秒标记)的所有心跳。)假设您数到 14 次心跳,再加上您的调整值 2 得到 16。将该数字乘以 10,您就得到了估计的 IHR 160。如果您是第一次以这种方式测量心率,则需要反复试验才能熟练掌握。在体力消耗后比在休息时更容易找到您的脉搏,因为心跳更强,因此更容易感觉到。
How to Take a Manual Heart RateUse two fingers to locate your carotid artery, which is just below the hinge point of your jaw—an inch or so below your earlobe—and feel your pulse. Use the smallest amount of pressure that allows you to feel the beats. Some people can more easily find their pulse on the inside surface of their wrist, closer to the thumb than the pinkie. For 6 seconds, count the number of beats you feel. As you watch a clock, count one on the first beat after any convenient mark on the clock, then continue counting beats until the sixth second ticks by. If a beat falls on the 6-second mark, include it in your count. (For example, you finish swimming a particular distance, and when you look up, the second hand is on the 37-second mark. You locate your pulse by the 39-second mark. You begin counting on the first beat you feel after the 40-second mark. Start with one. Count all beats up to and including the 46-second mark.) Let’s say you count 14 beats and you add your adjustment of 2 to get 16. Multiply that number by 10, and you have your estimated IHR of 160. If you are new to taking your heart rate in this manner, it will take some trial and error to get good at it. It is easier to find your pulse after physical exertion than when you are at rest, because the beats are stronger and are thus easier to feel.
焦点➤下坡游泳当你以紧线姿势进行训练时,保持足够的浮标压力,使臀部和腿部保持在水面。感觉就像整个身体略微向下倾斜。你当然希望身体保持水平,但如果你习惯保持略微上坡的姿势——头部和肩部略高于臀部和腿部——那么当你处于水平姿势时,感觉就像身体略微向下倾斜。焦点➤侧滑划桨时,每次旋转身体时,都应该完全侧身,或几乎侧身,这样你的肚脐就指向侧壁。试着在那一侧“滑行”,并将下方手臂稍微向下伸展。继续保持这个姿势,同时移臂向前经过头部,到达激光束旋转触发点。
FOCUS POINT ➤ Downhill SwimmingWhen you are organized in a tight-line posture, maintain enough buoy pressure to keep your hips and legs at the surface. It should feel as if your entire body is tilted slightly downhill. You really want to be horizontal, but if your habit is to be in a somewhat uphill position—head and shoulders a bit higher than your hips and legs—then when you are in a horizontal position, it will feel like you are tilted slightly downhill.FOCUS POINT ➤ Side SkatingAs you take strokes, you should turn all the way onto your side, or nearly so, with each rotation of your body, so that your navel is pointed toward the side wall. Try to “skate” on that side with your bottom arm extended at a slightly downward angle. Continue skating in that position while the recovering arm moves forward past your head to the laser-beam rotation-trigger point.
焦点➤手交换这比手套焦点少一步。要点是保持伸展的手臂在身体前方,直到你的回水手(或入水手)准备好接替它的位置。始终用一只手作为移动船只的前方;切勿用头部作为前方。这是理解前象限游泳的另一种方式。有关更完整的描述,请参阅第5章第50页。
FOCUS POINT ➤ Hand SwappingThis is one step short of the glove focus point. The idea is to keep your extended arm in front of your body until your recovering, or entering, hand is ready to take its place. Always use one of your hands as the front of your moving vessel; never use your head as the front. This is another way to think of front-quadrant swimming. See chapter 5, page 50 for a more complete description.
焦点➤划水次数衡量技术熟练程度和游泳效率的一个指标是每次划水的距离。计算游完泳池每段所需的划水次数,可以让你很好地了解每次划水的距离——划水次数越少,每次划水的距离就越远。每次手入水时都算一次。泳池尽头的最后一只手入水也算一次,即使你触到了池壁而不是再次划水。
FOCUS POINT ➤ Stroke CountOne indicator of technical proficiency and swimming efficiency is the distance you travel with each stroke. Counting the number of strokes it takes to swim each length of the pool gives you excellent feedback about the distance you are traveling with each stroke—the fewer you take, the further you travel with each one. Count one for each hand as it enters the water. The last hand entry at the end of the pool counts as well, even though you touch the wall instead of taking another stroke.
1姿势和静态平衡训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%整个练习都是在热身和放松的强度下进行的2 × 25 FB 在 :20R TS2 × 25 BB 上:20R4 × 25 上 :15R—alt 25 FB,25 BB2×25 游泳:20R TS(重点:紧线)IHR 或 RPE2 × 25 SGND 开启:20R TS — 高度 25 右,高度 254×25,15R——交替进行25前束,25前束——每次游动都从紧-松-紧。每次游动都以紧线姿势开始,然后在大约游到一半时,刻意放松,进入松线姿势几秒钟,然后再拉长,进入紧线姿势,完成游动。注意身体平衡和水流的变化。2×25 游泳:20R TS(重点:浮标压力)IHR 或 RPE2 × 25 SGNU 位于:15R(焦点:紧线)4 × 25 上:15R—alt 25 FB,25 SGNU lft,25 BB,25 SGNU rt—每个长度都紧密-笨拙-紧密1×25 游泳训练(重点:紧线)1×25游泳训练(重点:浮标压力)IHR 或 RPE总距离:650评论:这主要是静态平衡和姿势技巧练习。请以轻松舒适的节奏进行。重点在于完美地完成每个练习。如果您能够成功保持紧绷的线条和平衡,可以减少休息时间。如果您觉得需要更多休息,那就休息吧。
1Posture and Static BalanceTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRThis entire practice is done at warm-up and cool-down intensity2 × 25 FB on :20R TS2 × 25 BB on :20R4 × 25 on :15R—alt 25 FB, 25 BB2 × 25 swim on :20R TS(focus: tight line)IHR or RPE2 × 25 SGND on :20R TS—alt 25 rt, 25 lft4 × 25 on :15R—alt 25 FB, 25 BB—tight-schlumpy-tight on each length. Start each length with tight-line posture, then at about the halfway point, purposely relax into schlumpy posture for a few seconds, then lengthen again into tight-line posture to complete the length. Note the changes that take place in balance and water flow over your body.2 × 25 swim on :20R TS (focus: buoy pressure)IHR or RPE2 × 25 SGNU on :15R (focus: tight line)4 × 25 on :15R—alt 25 FB, 25 SGNU lft, 25 BB, 25 SGNU rt—tight-schlumpy-tight on each length1 × 25 swim TS(focus: tight line)1 × 25 swim TS(focus: buoy pressure)IHR or RPETotal distance: 650Comments: This is mainly a static-balance and posture-skills practice session. Do it all at an easy and comfortable pace. The focus is on executing each drill flawlessly. If you are having success keeping a tight line and balance, it is okay to reduce the amount of rest. If you feel that you need more rest, take it.
2姿势、静态平衡和垂直踢腿训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%整个练习都是在热身和放松的强度下进行的4 × 25 on :15R TS —alt 25 FB, 25 SGND(焦点:紧线)4 × 25 上:15R—alt 25 BB,25 SGNU rt,25 BB,25 SGNU lft(重点:伸展手臂的向下角度)2 × 25 on :15R TS —alt 25 SGND rt, 25 SGND lft(重点:浮标压力)IHR 或 RPE2×25 游泳:20R TS(重点:下坡游泳)4 × 25 上:15R—alt 25 BB,25 SGNU 左,25 BB,25 SGNU 右4 × :15 VK on :15R(焦点:紧线)IHR 或 RPE4 × 25 上:15R TS —alt 25 FB,25 SGND lft,25 FB,25 SGND rt—每段长度都紧密-笨拙-紧密4 × :20 VK 在 :10R 上——每次重复时都紧紧地、笨拙地、紧紧地2×25 游泳:20R TS —每次长度都紧紧地、笨拙地、紧紧地IHR 或 RPE总距离:750(包括 VK 的估计等值距离)评论:这部分主要练习姿势和静态平衡技巧。请以轻松舒适的节奏进行,但垂直踢腿的强度可能会更高一些。重点在于完美地完成每个练习。如果您确信自己执行正确,可以随意缩短练习的休息时间。如果您觉得需要更多休息才能成功完成某个练习,请随时休息。
2Posture, Static Balance, and Vertical KickTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRThis entire practice is done at warm-up and cool-down intensity4 × 25 on :15R TS—alt 25 FB, 25 SGND (focus: tight line)4 × 25 on :15R—alt 25 BB, 25 SGNU rt, 25 BB, 25 SGNU lft (focus: downward angle of extended arm)2 × 25 on :15R TS—alt 25 SGND rt, 25 SGND lft (focus: buoy pressure) IHR or RPE2 × 25 swim on :20R TS (focus: downhill swimming)4 × 25 on :15R—alt 25 BB, 25 SGNU lft, 25 BB, 25 SGNU rt4 × :15 VK on :15R (focus: tight line)IHR or RPE4 × 25 on :15R TS—alt 25 FB, 25 SGND lft, 25 FB, 25 SGND rt—tight-schlumpy-tight on each length4 × :20 VK on :10R—tight-schlumpy-tight during each repeat2 × 25 swim on :20R TS—tight-schlumpy-tight on each lengthIHR or RPETotal distance: 750 (includes estimated equivalent for VK)Comments: This, again, is mainly a posture and static balance-skills practice session. Do it all at an easy and comfortable pace, except that the vertical kicking will likely be a bit more intense. The focus is on executing each drill flawlessly. Feel free to shorten the rest intervals on the drills that you are sure you are executing properly. If at any time you feel that you need more rest to successfully execute a drill, take it.
3静态和动态平衡以及核心旋转训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%整个练习都是在热身和放松的强度下进行的8 × 25 on :15R TS —alt 25 FB, 25 SGND rt, 25 FB, 25 SGND lft(焦点:紧线)2×25 游泳:15R TS(重点:刺穿至伸展)2 × 25 BBR 开启:15R TS(焦点:紧线)IHR 或 RPE2 × 25 SGNU 适合 :15R(重点:向下角度手臂伸展)— 每次长度都紧-紧-紧2×25 SGB 好在:15R(焦点:红点)4×25 BBR 位于:15R TS上(焦点:红点)IHR 或 RPE2×25 SGB 弱光:15R(焦点:红点)4 × :20 VKR 在 :15R 上(注意,这次踢球是通过旋转完成的)4 × 25 LAR 于 :15R TS(焦点:斑点和脸颊)2×25 游泳:20R(重点:手套)IHR 或 RPE总距离:800(包括 VKR 的估计等值距离)评论:本练习包含静态和动态平衡技巧。与之前的练习一样,所有练习都以轻松舒适的节奏进行。在VKR上,请重读练习说明,确保您操作正确。重读长轴旋转(LAR)练习中关于正确呼吸的说明。如果呼吸不正确,您很容易养成难以戒掉的坏习惯。完美地完成练习比速度更重要。如果您使用脚蹼,并且对某些练习感到舒适且自信,您可以尝试使用短叶脚蹼或赤脚进行练习。请记住,长期目标是能够在不使用脚蹼的情况下舒适地完成所有这些练习。
3Static and Dynamic Balance and Core RotationTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRThis entire practice is done at warm-up and cool-down intensity8 × 25 on :15R TS—alt 25 FB, 25 SGND rt, 25 FB, 25 SGND lft (focus: tight line)2 × 25 swim on :15R TS (focus: pierce down to extension)2 × 25 BBR on :15R TS (focus: tight line)IHR or RPE2 × 25 SGNU good on :15R (focus: downward angle arm extension)—tight-schlumpy-tight on each length2 × 25 SGB good on :15R (focus: red dot)4 × 25 BBR on :15R TS (focus: red dot)IHR or RPE2 × 25 SGB weak on :15R (focus: red dot)4 × :20 VKR on :15R (note that the kicking is done with rotations this time)4 × 25 LAR on :15R TS (focus: patches and cheeks)2 × 25 swim on :20R (focus: the glove)IHR or RPETotal distance: 800 (includes estimated equivalent for VKR)Comments: This practice includes both static and dynamic balance skills. As with the previous practices, perform all drills at an easy, comfortable pace. On the VKR, reread the description of the drill to be sure that you are doing it correctly. Reread the description of proper breathing for the long-axis rotation (LAR) drill. If you are breathing incorrectly, you’ll simply create a hard-to-break bad habit. Flawless execution of the drill is more important than speed. If you are using fins and if you feel comfortable and confident about some of the drills, you might want to try them with short-blade fins or with bare feet. Remember, the long-term goal is to be able to do all these drills comfortably without using fins.
4中风整合训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身4 × 25 上 :10R TS —alt 25 BBR, 25 SGND rt, 25 BBR, 25 SGND lft4 × 25 开启:15R TS —alt 25 SGND,25 游泳(焦点:紧线)IHR 或 RPE主集4 × :20 VKR 在 :10R 上——每次重复时都紧紧地、笨拙地、紧紧地4 × 25 英寸 :10R LAR TS —每条长度都紧密、紧实、紧密2 × 50 上:15R—alt 25 SGB 好,25 SGB 弱2 × 25 SGSS 位于:15R TS上(焦点:激光束旋转触发器)2 × 25 :10R—alt 25 SGB 弱,25 SGB 好2 × 25 SGSS 于 :15R TS(重点:中立肩)IHR 或 RPE4 × :20 VK on :10R—奇数:双手放在胸前;偶数:双手露出水面冷却4 × 25 秒,15R—alt 25 秒 SGB,25 秒游泳(重点:拉紧线),25 秒 SGNU,25 秒游泳(重点:木偶恢复)IHR 或 RPE总距离:850(包括 VK 或 VKR 的估计等值距离)评论:本练习介绍了第一个划水整合练习——侧滑单击(SGSS),并且仍然包含姿势和平衡技巧。在VK上,双手露出水面,加大打腿力度,以保持气孔干燥,同时避免头部后仰。请注意,部分休息时间已缩短。随着你对这些练习的熟练程度提高,你需要的休息时间应该会减少。不过,我们的目标仍然是完美执行,所以如果你觉得需要更多休息才能更好地执行,那么在墙壁练习的重复动作之间应该多休息一段时间。
4Stroke IntegrationTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up4 × 25 on :10R TS—alt 25 BBR, 25 SGND rt, 25 BBR, 25 SGND lft4 × 25 on :15R TS—alt 25 SGND, 25 swim (focus: tight line)IHR or RPEMain Set4 × :20 VKR on :10R—tight-schlumpy-tight during each repeat4 × 25 on :10R LAR TS—tight-schlumpy-tight on each length2 × 50 on :15R—alt 25 SGB good, 25 SGB weak2 × 25 SGSS on :15R TS (focus: laser-beam rotation trigger)2 × 25 on :10R—alt 25 SGB weak, 25 SGB good2 × 25 SGSS on :15R TS (focus: neutral shoulder)IHR or RPE4 × :20 VK on :10R—odd: hands on your chest; even: hands out of the waterCool-Down4 × 25 on :15R—alt 25 SGB, 25 swim (focus: tight line), 25 SGNU, 25 swim (focus: marionette recovery)IHR or RPETotal distance: 850 (includes estimated equivalent for VK or VKR)Comments: This practice introduces the first stroke-integration drill, side-glide single strokes (SGSS), and still includes posture and balance skills. On the VK, with your hands out of the water, increase the intensity of your kick in order to keep your blowhole dry without tipping your head back. Note that some of the rest intervals have been shortened. As you become more skilled at these drills, you should need less rest. Our goal is still flawless execution, though, so if you feel that you need more rest in order to execute well, then take extra time between repeats at the walls.
5更多笔画整合训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身6 × 25 on :10R—alt 25 SGB rt, 25 SGB lft, 25 SGSS (焦点:滑板入场)4 × 25 :10R TS —alt 25 SGSS,25 游泳(重点:侧滑)IHR 或 RPE主集2 × 50 on :15R TS —alt 25 SGND, 25 SGSS(焦点:斑点和脸颊)2 × 50 开启:15R TS —alt 25 SGSS, 25 3S&G(焦点:斑点和脸颊)4 × 25 在 :10R TS —alt 25 SGSS, 25 3S&G (焦点:斑块和脸颊)2 × 25 次游泳:10R(重点:斑块和脸颊)IHR 或 RPE4 × :20 VKR 在 :10R 上——奇数:双手放在胸前;偶数:双手露出水面2 × 25 英寸 :10R LAR TS —每条长度都紧密、笨拙、紧密冷却6 × 25 :10R TS —alt 25 SGND,25 SGSS,25 游泳(重点:下坡游泳)IHR 或 RPE总距离:900(包括 VKR 的估计等值距离)评论:本练习引入了另一种划水整合训练,即三次划水和滑行(3S&G)。主要训练组采用单一焦点、脚蹼和脚颊,并将其应用于一系列逐渐复杂的活动——从单次划水练习到全程划水。您也可以将此模式应用于其他焦点。如果您感到呼吸困难或觉得需要更多休息才能更好地完成练习,请比指示的休息时间更长。您是否尝试过在某些练习中使用短叶脚蹼或赤脚?
5More Stroke IntegrationTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up6 × 25 on :10R—alt 25 SGB rt, 25 SGB lft, 25 SGSS (focus: sliding-board entry)4 × 25 on :10R TS—alt 25 SGSS, 25 swim (focus: side skating)IHR or RPEMain Set2 × 50 on :15R TS—alt 25 SGND, 25 SGSS (focus: patches and cheeks)2 × 50 on :15R TS—alt 25 SGSS, 25 3S&G (focus: patches and cheeks)4 × 25 on :10R TS—alt 25 SGSS, 25 3S&G (focus: patches and cheeks)2 × 25 swim on :10R (focus: patches and cheeks)IHR or RPE4 × :20 VKR on :10R—odd: hands on your chest; even: hands out of the water2 × 25 on :10R LAR TS—tight-schlumpy-tight on each lengthCool-Down6 × 25 on :10R TS—alt 25 SGND, 25 SGSS, 25 swim (focus: downhill swimming)IHR or RPETotal distance: 900 (includes estimated equivalent for VKR)Comments: This practice introduces another stroke-integration drill, 3 strokes and glide (3S&G). The main set takes a single focus point, patches and cheeks, and applies it to a progression of increasingly complex activities—from a single-stroke drill up to full-stroke swimming. You can apply this pattern to other focus points as well. Take more rest than indicated if you feel out of breath or if you feel that you need more rest to execute well. Have you tried using short-blade fins or bare feet for some of your drills?
6更多的划水整合和核心旋转训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身4 × 25 次:10R TS —alt 25 FB,25 SGND rt,25 SGND lft,25 swim(重点:肩部中立)4 × 25 次,10R——alt 25 次 SGNU,25 次 SGB rt,25 次 SGB lft,25 次 SGSS(焦点:在桶上方)IHR 或 RPE主集4 × :20 VKR 在 :10R 上(重点:紧线,但在设置中几次出现几秒钟的松散)2 × 50 上:15R—alt 25 SGSS,25 3S&G(焦点:在桶上方)2 × 25 在 :10R—alt 25 LAR,25 3S&G(重点:快速臀部)2 × 50 秒:15R TS —alt 25 3S&G,25 游泳(重点:刺穿至伸展)4 × 25 在 :10R TS —alt 25 LAR(简单),25 LAR(更快)IHR 或 RPE2×25 游泳:10R TS(重点:宽跟踪)4 × :20 VK on :10R—奇数:双手放在胸前;偶数:双手放在头上(焦点:紧线)IHR 或 RPE冷却6×25 :10R—alt 25 SGSS,25 SGB,25 游泳(重点:手套)IHR 或 RPE总距离:900(包括 VK 或 VKR 的估计等值距离)评论:此练习延续了划水整合训练,并增加了更多核心旋转练习。注意,全程划水的距离和频率正在逐渐增加。请重新阅读每个重点的描述。注意VK组合中手/臂位置的变化。“双手放在头上”是指一只手应完全放在头顶的另一只手上,并且双肘应露出水面。
6More Stroke Integration and Core RotationTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up4 × 25 on :10R TS—alt 25 FB, 25 SGND rt, 25 SGND lft, 25 swim (focus: neutral shoulder)4 × 25 on :10R—alt 25 SGNU, 25 SGB rt, 25 SGB lft, 25 SGSS (focus: over the keg) IHR or RPEMain Set4 × :20 VKR on :10R (focus: tight line, but go schlumpy for a few seconds a few times in the set)2 × 50 on :15R—alt 25 SGSS, 25 3S&G (focus: over the keg)2 × 25 on :10R—alt 25 LAR, 25 3S&G (focus: snappy hips)2 × 50 on :15R TS—alt 25 3S&G, 25 swim (focus: pierce down to extension)4 × 25 on :10R TS—alt 25 LAR (easy), 25 LAR (faster)IHR or RPE2 × 25 swim on :10R TS (focus: wide tracking)4 × :20 VK on :10R—odd: hands on your chest; even: hands on your head (focus: tight line)IHR or RPECool-Down6 × 25 on :10R—alt 25 SGSS, 25 SGB, 25 swim (focus: the glove) IHR or RPETotal distance: 900 (includes estimated equivalent for VK or VKR)Comments: This practice continues stroke-integration drills and adds more core-rotation work. Note that the distance and frequency of full-stroke swimming is gradually increasing. Reread the descriptions of each of the focus points indicated. Note the change in hand/arm positions on the VK set. “Hands on your head” means that one hand should be fully on top of the other on top of your head, and both elbows should be out of the water.
7演习回顾训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身4 × 25 次:10R—alt 25 SGNU,25 SGB,25 SGSS,25 游泳(重点:完成划水)4 × 25 在 :10R—alt 25 SGB,25 SGSS,25 3S&G(重点:宽跟踪),25 游泳(重点:危险呼吸)IHR 或 RPE主集2 × 50 上:15R—alt 25 BB,25 SGB(焦点:红点)4 × 25 on :10R TS —alt 25 FB, 25 SGND, 25 BBR, 25 SGSS (重点:浮标压力)2 × 75 在 :30R TS —alt 25 SGSS, 25 3S&G, 25 游泳 (重点:换手)IHR 或 RPE2 × :30 VK on :15R—双手露出水面6 × 25 次:10R—alt 25 次 LAR(重点:紧线),25 次 3S&G(重点:刺穿至延伸),25 次游泳(重点:下坡游泳)2 × :30 VKR on :15R—奇数:双手放在胸前;偶数:双手放在头上 IHR 或 RPE冷却3 × 50 秒,10R TS —alt 25 SGSS,25 LAR(焦点:紧线)IHR 或 RPE总距离:950(包括 VK 或 VKR 的估计等值距离)评论:本次练习涵盖了迄今为止介绍过的所有技巧练习。请注意,你将逐步完成一系列越来越长的练习,并且不间断地游动。本次训练的VK部分是迄今为止难度最高的。你可能已经注意到,SGND、SGNU和SGB练习并没有明确提示你应该在哪一侧。每个练习的一半在右侧进行,另一半在左侧进行。你可以在泳池中央划一次,换边进行;或者,当你进行多次练习时,可以交替在右侧和左侧各游一次。
7Drill ReviewTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up4 × 25 on :10R—alt 25 SGNU, 25 SGB, 25 SGSS, 25 swim (focus: finish your strokes)4 × 25 on :10R—alt 25 SGB, 25 SGSS, 25 3S&G (focus: wide tracking), 25 swim (focus: risky breathing)IHR or RPEMain Set2 × 50 on :15R—alt 25 BB, 25 SGB (focus: red dot)4 × 25 on :10R TS—alt 25 FB, 25 SGND, 25 BBR, 25 SGSS (focus: buoy pressure)2 × 75 on :30R TS—alt 25 SGSS, 25 3S&G, 25 swim (focus: hand swapping)IHR or RPE2 × :30 VK on :15R—hands out of the water6 × 25 on :10R—alt 25 LAR (focus: tight line), 25 3S&G (focus: pierce down to extension), 25 swim (focus: downhill swimming)2 × :30 VKR on :15R—odd: hands on your chest; even: hands on your head IHR or RPECool-Down3 × 50 on :10R TS—alt 25 SGSS, 25 LAR (focus: tight line) IHR or RPETotal distance: 950 (includes estimated equivalent for VK or VKR)Comments: This practice includes each of the skill drills introduced so far. Note that you are gradually stringing together a longer and longer series of drills and swim lengths without rest. The VK part of this workout is the most demanding yet. You may have noted that the SGND, SGNU, and SGB drills appear without an explicit indication of which side you should be on. Do half of each drill on your right side and half on your left side, either by taking a single stroke at mid-pool to switch sides, or, when you do multiple lengths of the drill, alternating one length on your right, one on your left.
8增加速度训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身4 × 25 次:10R—alt 25 SGNU,25 SGB 弱,25 SGSS,25 游泳(重点:侧滑)2 × 50 次,10R—alt 25 SGB 弱,25 游泳(重点:臀部灵活)IHR 或 RPE主集1 × 100 TS —alt 25 SGND, 25 LAR, 25 3S&G, 25 swim (重点:紧线)1 × 75 SGB—alt 25 弱,25 好,25 弱1 × 75—alt 25 SGSS、25 3S&G、25 游泳(重点:换手)1 × 50 LAR——每次游动开始时速度较慢,然后逐渐加快速度,最后快速完成。IHR 或 RPE1 × 50 TS —alt 25 快速游动(重点:拉紧线),25 SGND 弱1×25 快速游泳(重点:换手)1 × 25 SGB 弱1 × 50—alt 25 3S&G,25 快速游泳(重点:紧线)4 × :15 VK 在 :15R 上—双手放在头上IHR 或 RPE冷却3 × 50 开启:10R TS —alt 25 BBR, 25 LAR(焦点:紧线)IHR 或 RPE总距离:950(包括 VK 的估计等值距离)评论:这是你第一次被要求快速游几圈的练习。如果你新学到的技术在最初几次尝试快速游动时似乎失效了,不要惊慌——这是正常的。如果需要,游完几圈后可以多休息一下。另外,注意重点练习弱侧的侧滑练习。试着找出你在弱侧练习上有哪些不同之处,避免它和强侧的感觉相同。这些不同之处通常涉及头部位置、浮标压力、姿势,或以上几种情况的组合。
8Adding Some SpeedTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up4 × 25 on :10R—alt 25 SGNU, 25 SGB weak, 25 SGSS, 25 swim (focus: side skating)2 × 50 on :10R—alt 25 SGB weak, 25 swim (focus: snappy hips)IHR or RPEMain Set1 × 100 TS—alt 25 SGND, 25 LAR, 25 3S&G, 25 swim (focus: tight line)1 × 75 SGB—alt 25 weak, 25 good, 25 weak1 × 75—alt 25 SGSS, 25 3S&G, 25 swim (focus: hand swapping)1 × 50 LAR—Start each length easy, gradually increase speed, and finish the length fast.IHR or RPE1 × 50 TS—alt 25 swim fast (focus: tight line), 25 SGND weak1 × 25 swim fast (focus: hand swapping)1 × 25 SGB weak1 × 50—alt 25 3S&G, 25 swim fast (focus: tight line)4 × :15 VK on :15R—hands on your headIHR or RPECool-Down3 × 50 on :10R TS—alt 25 BBR, 25 LAR (focus: tight line)IHR or RPETotal distance: 950 (includes estimated equivalent for VK)Comments: This is the first practice in which you are asked to swim fast for a couple of lengths. Don’t be alarmed if your new technique improvements seem to fall apart the first few times you try to swim fast—this is normal. Take extra rest after these lengths if you need to. Also, note the emphasis on side-glide drills on your weak side. Try to pinpoint what you are doing differently on your weak side that prevents it from feeling the same as your good side. The difference usually involves head position, buoy pressure, posture, or some combination thereof.
9专注游泳训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身2 × 50 次:10R—alt 25 SGB 弱,25 游泳(重点:中立肩)4×25 :10R TS —alt 25 SGSS, 25 BBR, 25 SGSS, 25 游泳 (重点:侧滑) IHR 或 RPE主集1 × 100 TS —alt 25 BBR, 25 SGND, 25 5S&G, 25 swim (重点:在桶上方)2 × 75 在 :15R TS —alt 25 LAR, 25 3S&G, 25 游泳 (焦点:红点)3 × 50 :10R TS —alt 25 SGSS,25 游泳(重点:斑块和脸颊)IHR 或 RPE1 × 50—alt 25 SGB,25 快速游动(重点:拉紧线)1 × 50—alt 25 SGSS,25 快速游泳(重点:换手)1 × 50—alt 25 LAR,25 快速游泳(重点:下坡游泳)4 × 25 次:15R—alt 25 次游泳(重点:紧线),25 次游泳(重点:危险呼吸)IHR 或 RPE冷却3 × 50 在 :10R—alt 25 LAR,25 5S&G(焦点:红点)IHR 或 RPE总距离:1,000评论:请重读本练习中每个重点的描述,然后加以运用。大脑停止运转(或者反过来,试图同时专注于15件事)会降低你的表现能力,并降低神经肌肉的学习潜力。
9Focused SwimmingTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up2 × 50 on :10R—alt 25 SGB weak, 25 swim (focus: neutral shoulder)4 × 25 on :10R TS—alt 25 SGSS, 25 BBR, 25 SGSS, 25 swim (focus: side skating) IHR or RPEMain Set1 × 100 TS—alt 25 BBR, 25 SGND, 25 5S&G, 25 swim (focus: over the keg)2 × 75 on :15R TS—alt 25 LAR, 25 3S&G, 25 swim (focus: red dot)3 × 50 on :10R TS—alt 25 SGSS, 25 swim (focus: patches and cheeks)IHR or RPE1 × 50—alt 25 SGB, 25 swim fast (focus: tight line)1 × 50—alt 25 SGSS, 25 swim fast (focus: hand swapping)1 × 50—alt 25 LAR, 25 swim fast (focus: downhill swimming)4 × 25 on :15R—alt 25 swim (focus: tight line), 25 swim (focus: risky breathing)IHR or RPECool-Down3 × 50 on :10R—alt 25 LAR, 25 5S&G (focus: red dot)IHR or RPETotal distance: 1,000Comments: Reread the description for each focus point called for in this practice—then apply them. Turning your brain off (or, conversely, trying to focus on 15 things at once) decreases your ability to perform well and decreases neuromuscular learning potential.
10划水计数意识训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身4 × 50 开启:10R TS —alt 25 SGSS, 25 3S&G(焦点:红点)1 × 100——25 SGB 良好,25 SGSS,25 5S&G,25 游泳(重点:划水计数)IHR 或 RPE主集1 × 100——另加 25 次 SGB 良好训练,25 次 3S&G 训练,25 次 5S&G 训练,25 次游泳训练(重点:划水计数)2 × 75 秒,10R—高度 25 秒 SGSS(重点:浮标压力),25 秒 5S&G,25 秒游泳(重点:刺穿至延伸)2 × 50 次,10R—alt 25 SGSS(重点:紧线),25 游泳(重点:划水计数)1 × 50—alt 25 SGNU 弱,25 快速游泳(重点:紧线和划水计数)IHR 或 RPE1 × 50 TS —alt 25 3S&G(重点:紧线),25 快速游泳(重点:换手和划水计数)4×25 游泳:15R TS — 每次都比前一次更快(重点:划水次数)IHR 或 RPE冷却3 × 50 在 :10R TS —alt 25 LAR, 25 5S&G (焦点:紧线)IHR 或 RPE总距离:1,000评论:尽量快速地从训练的每个部分过渡到下一个部分。记住,不使用呼吸管时,一半的呼吸应该用身体一侧,另一半用另一侧。注意,本次练习强调划水计数。划水计数是我们提高效率最有效、最直接的反馈工具。随着速度的提高,你需要控制划水计数的增加。在计数划水时专注于身体技能将大大提高划水计数的价值。
10Stroke-Count AwarenessTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up4 × 50 on :10R TS—alt 25 SGSS, 25 3S&G (focus: red dot)1 × 100—alt 25 SGB good, 25 SGSS, 25 5S&G, 25 swim (focus: stroke count)IHR or RPEMain Set1 × 100—alt 25 SGB good, 25 3S&G, 25 5S&G, 25 swim (focus: stroke count)2 × 75 on :10R—alt 25 SGSS (focus: buoy pressure), 25 5S&G, 25 swim (focus: pierce down to extension)2 × 50 on :10R—alt 25 SGSS (focus: tight line), 25 swim (focus: stroke count)1 × 50—alt 25 SGNU weak, 25 swim fast (focus: tight line and stroke count) IHR or RPE1 × 50 TS—alt 25 3S&G (focus: tight line), 25 swim fast (focus: hand swapping and stroke count)4 × 25 swim on :15R TS—each one faster than the previous one (focus: stroke count)IHR or RPECool-Down3 × 50 on :10R TS—alt 25 LAR, 25 5S&G (focus: tight line)IHR or RPETotal distance: 1,000Comments: Try to move from each part of the workout to the next as quickly as possible. Remember that you want to take about half your breaths on one side of your body and half on the other when you are not using a snorkel. Note the emphasis on stroke counting in this practice. Stroke count is our most useful and immediate feedback tool for improving efficiency. As your speed increases, you want to control any increase in stroke count. Having a physical-skill focus while counting strokes will greatly increase the value of stroke counting.
• 将你的旋转节奏与节奏蜂鸣器(或脑海中熟悉且节奏独特的旋律)相匹配,可以帮助你判断在从单纯旋转切换到旋转加划水再切换回旋转时,节奏是否发生了变化。目标是始终保持不间断的旋转节奏(即使在转头换气时也是如此)。
• Matching your rotation tempo to a tempo beeper (or to a familiar tune with a distinctive beat in your head) can help you determine whether you are changing tempo as you switch from just rotations to rotations with strokes and back. The goal is to have an uninterrupted rotation tempo throughout (even when turning your head to breathe).
• 使用面颊和脸颊焦点来确定您是否平衡。
• Use the patches-and-cheeks focus point to determine whether you are balanced.
焦点➤地铁管道是一个心理图像,可帮助您了解游泳或训练时所经过的空间。目标是尽量减少身体在水中滑过的管道尺寸。当您以紧绷的线姿势和完美的平衡进行 LAR 训练时,您的肩膀会在您沿道向下滑行时刻出一个管道。您的头部、臀部和腿部都应该留在管道内。如果您在全程游泳时运用这种心理图像,则只有手臂应该游到管道外面。如果您的腿在打腿时移到管道外面,虽然它们会略微增加打腿的推进力,但它们通常会增加阻力而不是推进力——这是一种低效的权衡。在某些训练中使用快速打腿将有助于您将打腿保持在管道内。
FOCUS POINT ➤ The TubeThe tube is a mental image that helps you become aware of the space through which you are swimming or drilling. The goal is to minimize the size of the tube your body slides through in the water. When you are doing the LAR drill with tight-line posture and perfect balance, your shoulders carve out a tube as you rotate down the lane. Your head, hips, and legs should all stay inside this tube. If you use this mental image when you are swimming full strokes, only your arms should stray outside this tube. If your legs move outside of the tube as they kick, although they somewhat increase the propulsive force of the kick, they generally add more drag than propulsion—an inefficient tradeoff. Using a fast kick during certain drills will help you keep your kicks smaller and inside the tube.
重点➤臀部踢腿我们关注的不仅仅是你踢腿的大小——即将腿保持在管内。我们还希望使用正确的肌肉进行踢腿。人们在学习游泳时会本能地用膝盖踢腿——通常是为了支撑下沉的臀部。相反,每次踢腿都应该主要从臀部开始,让膝盖在腿向前踢腿时略微屈服于水的阻力。在腿部移臂时,膝盖不应该弯曲。你在垂直踢腿练习中已经练习过这一点,这有助于形成正确的踢腿动作。你可能已经发现,如果你用膝盖踢腿,在VKR练习中几乎不可能驱动旋转。将这一点融入到你的游泳中非常重要。
FOCUS POINT ➤ Kick From HipsWe are not just interested in the size of your kick—i.e., keeping it inside the tube. We also want to use the correct muscles for kicking. People instinctively kick from their knees as they learn to swim—generally as an attempt to support sinking hips. Instead, each kick should originate predominantly from your hip, allowing the knee to yield slightly to the resistance of the water as the leg kicks forward. There should be no knee bend at all on the leg recovery. You’ve been practicing this in your vertical kicking drills, which encourage proper kicking motions. You’ve likely discovered that it is nearly impossible to drive rotation in the VKR drills if you kick from your knees. It is important to carry this focus point into your swimming.
1静态平衡训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%整个练习都是在热身和放松的强度下进行的6 × 25 在 :10R TS —alt 25 FB,25 SGND,25 游泳(焦点:管子)IHR 或 RPE3 × 50 上:15R—alt 25 FB,25 BB(重点:紧线)2 × 75 在 :20R—alt 25 SGNU 弱,25 SGNU 好,25 SGNU 弱1 × 100—alt 25 FB,25 BB,25 SGNU 弱,25 SGNU 好(重点:从臀部踢)1 × 50 TS —alt 25 BBR,25 游泳(重点:从臀部打腿)IHR 或 RPE6 × 25 开启:15R TS —alt 25 SGND 弱,25 BBR,25 游泳(重点:下坡游泳)2×25 自由泳,10R 自由泳——浮板冲浪。站在浸入水中的浮板上,用尽你所能地推动自己。双脚保持在板上。不要使用分道绳。尝试不同的推动方式。1×50游泳(重点:选择)IHR 或 RPE2 × 25 LAR on:15R(焦点:筒体)4 × 25 上:15R—alt 25 FB、25 SGB lft、25 BB、25 SGB rtIHR 或 RPE总距离:1,000评论:与一级练习一样,这部分主要练习平衡和姿势技巧。重点在于完美地完成每个练习,保持紧绷的姿势和出色的平衡能力。如果您能够成功保持姿势和平衡,可以减少休息时间。如果您觉得需要更多休息,那就休息吧。
1Static BalanceTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRThis entire practice is done at warm-up and cool-down intensity6 × 25 on :10R TS—alt 25 FB, 25 SGND, 25 swim (focus: the tube)IHR or RPE3 × 50 on :15R—alt 25 FB, 25 BB (focus: tight line)2 × 75 on :20R—alt 25 SGNU weak, 25 SGNU good, 25 SGNU weak1 × 100—alt 25 FB, 25 BB, 25 SGNU weak, 25 SGNU good (focus: kick from hips)1 × 50 TS—alt 25 BBR, 25 swim (focus: kick from hips)IHR or RPE6 × 25 on :15R TS—alt 25 SGND weak, 25 BBR, 25 swim (focus: downhill swimming)2 × 25 cavort on :10R—kickboard surfing. Standing on a submerged kickboard, propel yourself in any way you can. Keep your feet on the board. Do not use lane ropes. Experiment with different ways to propel yourself.1 × 50 swim (focus: choice)IHR or RPE2 × 25 LAR on :15R (focus: the tube)4 × 25 on :15R—alt 25 FB, 25 SGB lft, 25 BB, 25 SGB rtIHR or RPETotal distance: 1,000Comments: As with the first level 1 practice, this is mainly a balance- and posture-skills practice session. The focus is on executing each drill flawlessly, with tight-line posture and excellent balance. If you are having success maintaining your posture and balance, it is okay to reduce the amount of rest. If you feel you need more rest, take it.
2静态平衡和垂直踢腿训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%整个练习都是在热身和放松的强度下进行的12 × 25 开启:15R—alt 25 FB,25 SGB 弱,25 BB,25 SGB 好IHR 或 RPE6 × 25 在:15R—alt 25 SGNU 弱,25 SGB 弱,25 游泳 BOYLFS(焦点:红点)4 × :15 VKR 在 :10R 上——双手放在胸前(重点:紧线和管子)6 × 25 :15R—alt 25 BBR,25 LAR,25 游泳(重点:危险呼吸)IHR 或 RPE4×25 游泳:15R(重点:奇数:下坡游泳;偶数:侧滑)4 × :15 VK on :10R—双手放在头顶(重点:紧绷的线条和从臀部踢腿)2×50 :15R—alt 25 SGB 弱,25 游泳 BOYLFS(焦点:手套)IHR 或 RPE总距离:1,000(包括 VK 和 VKR 的估计等值距离)评论:再次强调,这主要是姿势和平衡技巧的练习。请以轻松的节奏进行(尽管VK训练强度可能更高)。如果您想增加练习难度,请减少您感觉舒适的练习的休息时间。您在这些最简单的练习上是否取得了足够的进步,足以证明减少脚蹼的使用是合理的?
2Static Balance and Vertical KickTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRThis entire practice is done at warm-up and cool-down intensity12 × 25 on :15R—alt 25 FB, 25 SGB weak, 25 BB, 25 SGB goodIHR or RPE6 × 25 on :15R—alt 25 SGNU weak, 25 SGB weak, 25 swim BOYLFS (focus: red dot)4 × :15 VKR on :10R—hands on your chest (focus: tight line and the tube)6 × 25 on :15R—alt 25 BBR, 25 LAR, 25 swim (focus: risky breathing)IHR or RPE4 × 25 swim on :15R (focus: odd: downhill swimming; even: side skating)4 × :15 VK on :10R—hands on top of your head (focus: tight line and kick from hips)2 × 50 on :15R—alt 25 SGB weak, 25 swim BOYLFS (focus: the glove) IHR or RPETotal distance: 1,000 (includes estimated equivalent for VK and VKR)Comments: Again, this is mainly a posture- and balance-skills practice session. Do it all at an easy pace (although the VK work might be more intense). If you want to make the drill more difficult, reduce the rest intervals for the drills you are comfortable with. Are you making enough progress on these simplest drills to justify using your fins less?
3静态和动态平衡训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身8 × 25 上:15R—alt 25 FB、25 SGB rt、25 BB、25 SGB lft2×25 游泳:15R——每次游动都紧-松-紧IHR 或 RPE主集4 × 25 次游泳:20R TS —desc 1-4(重点:划水次数。不要让 SPL 增加。)2×25 BBR 位于:15R TS上(焦点:红点)4 × 25 在 :10R—alt 25 SGNU 弱,25 SGB 弱,25 SGNU 好,25 SGB 弱IHR 或 RPE4 × :15 VK on :15R—奇数:双手放在胸前;偶数:双手露出水面(重点:紧线和管子)IHR 或 RPE6 × 25 开启:15R—alt 25 SGB 弱,25 SGB 好,25 游泳(焦点:红点)2×25 自由泳,15R 自由泳,水下移臂。手臂不是在水面上移臂,而是在水下沿着身体中心线向上滑动。你能保持良好的姿势和平衡吗?IHR 或 RPE4 × :15 VKR 在 :10R 上——奇数:双手放在胸前;偶数:双手露出水面(重点:从臀部踢水)IHR 或 RPE冷却2 × 25 游泳:15R BOYLFS(重点:木偶恢复)2×25 LAR on:10R(对焦:紧线和筒)IHR 或 RPE总距离:1,050(包括 VK 和 VKR 的估计距离)评论:请注意,你通常会被要求进行一项训练,以便单独掌握一项技能,然后在训练结束后进行一次以该技能为重点的游泳练习。这可以加速神经肌肉学习过程。如果没有指定重点,你应该选择自己的重点;你已经进行过足够多的这类训练,知道你需要重点关注什么。你是否尝试过使用短叶脚蹼或完全不使用脚蹼的VK训练?
3Static and Dynamic BalanceTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up8 × 25 on :15R—alt 25 FB, 25 SGB rt, 25 BB, 25 SGB lft2 × 25 swim on :15R—tight-schlumpy-tight on each lengthIHR or RPEMain Set4 × 25 swim on :20R TS—desc 1-4 (focus: stroke count. Don’t let the SPL increase.)2 × 25 BBR on :15R TS (focus: red dot)4 × 25 on :10R—alt 25 SGNU weak, 25 SGB weak, 25 SGNU good, 25 SGB weakIHR or RPE4 × :15 VK on :15R—odd: hands on your chest; even: hands out of the water (focus: tight line and the tube)IHR or RPE6 × 25 on :15R—alt 25 SGB weak, 25 SGB good, 25 swim (focus: red dot)2 × 25 cavort on :15R—freestyle with underwater recovery. Instead of recovering your arm over the surface of the water, you’ll slide it under the water, up along the centerline of your body. Can you maintain good posture and balance?IHR or RPE4 × :15 VKR on :10R—odd: hands on your chest; even: hands out of the water (focus: kick from hips)IHR or RPECool-Down2 × 25 swim on :15R BOYLFS (focus: marionette recovery)2 × 25 LAR on :10R (focus: tight line and the tube)IHR or RPETotal distance: 1,050 (includes estimated equivalent for VK and VKR)Comments: Note that you are often asked to do a drill in order to isolate a skill and then to follow the drill with a swim in which the skill is the focal point. This accelerates the neuromuscular learning process. Where no focus point is specified, you should choose your own; you have been doing these drills enough to have an idea of what you need to focus on. Have you tried any of the VK drills with short-blade fins or with no fins at all?
4开始中风整合训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身8 × 25 开 :10R TS —alt 25 LAR,25 SGND rt,25 LAR,25 SGND lft4 × 25 次:15R—alt 25 SGB,25 游泳(重点:侧滑和划水计数)IHR 或 RPE主集4 × 75 开启:20R—alt 25 SGNU 好,25 SGNU 弱,25 SGSS(焦点:激光束旋转触发器)4 × 25 SGSS 上:15R—降序 1-4(重点:向下角度手臂伸展)2×25 右臂跳跃——身体海豚式。俯卧在泳池中,双臂向前伸展,交替将胸部和臀部向池底压低。让你的腿将这种脉动传递到水面。这是全身的波动,而不是用腿踢水。(提示:海豚是一块巨大的游泳肌肉,但没有腿。)保持头部紧绷,换气时尽量少抬头。不要划水。使用脚蹼进行跳跃。2×25 游泳:15R BOYLFS——第二个更快(重点:在桶和划水计数上)IHR 或 RPE6 × :20 VKR 在 :15R 上——奇数:双手放在胸前;偶数:双手露出水面(重点:从臀部踢水)冷却6×25分钟:15R TS —alt 25分钟SGSS,25分钟游泳(重点:在桶和管子上方)IHR或RPE总距离:1,100(包括 VKR 的估计等值距离)评论:随着你对这些练习的熟练程度不断提高,你需要的休息时间应该会减少。看看你能休息多久——不一定非要在每次重复之间完全恢复。不过,重点仍然是完美地执行,所以如果你觉得为了达到最佳状态需要更多休息,那就多花些时间休息。一定要尝试将你掌握的练习方法运用到你的全程游泳中。
4Beginning Stroke IntegrationTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up8 × 25 on :10R TS—alt 25 LAR, 25 SGND rt, 25 LAR, 25 SGND lft4 × 25 on :15R—alt 25 SGB, 25 swim (focus: side skating and stroke count)IHR or RPEMain Set4 × 75 on :20R—alt 25 SGNU good, 25 SGNU weak, 25 SGSS (focus: laser-beam rotation trigger)4 × 25 SGSS on :15R—desc 1-4 (focus: downward angle arm extension)2 × 25 cavort on :15R—body dolphin. Lying on your belly in the pool, arms extended in front of you, alternate pressing your chest, and then your hips, toward the bottom of the pool. Let your legs transmit that pulse to the water. This is a full-body undulation; it is not kicking with your legs. (Hint: A dolphin is one big swimming muscle with no legs.) Keep your head in tight-line position, and lift it as little as possible when you breathe. Take no strokes. Use fins for this cavort.2 × 25 swim on :15R BOYLFS—second one faster (focus: over the keg and stroke count)IHR or RPE6 × :20 VKR on :15R—odd: hands on your chest; even: hands out of the water (focus: kick from hips)Cool-Down6 × 25 on :15R TS—alt 25 SGSS, 25 swim (focus: over the keg and the tube) IHR or RPETotal distance: 1,100 (includes estimated equivalent for VKR)Comments: As you become more skilled at these drills, you should need less rest. See how little rest you can get away with—not necessarily recovering completely between repeats. The focus is still on flawless execution, though, so if you feel that you need more rest for proper performance, then take the extra time to get it. Always try to apply an aspect of a drill you have mastered to your full-stroke swimming.
5更多笔画整合训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身6 × 25 在 :10R—alt 25 SGNU 弱,25 SGB 好,25 游泳 BOYLFS(重点:宽跟踪)6 × 25 在 :10R TS —alt 25 SGSS,25 游泳(重点:补丁和脸颊。紧紧地、笨拙地、紧紧地,看看这会如何影响臀部的位置。)IHR 或 RPE主集6 × 50 在 :15R TS —alt 50 SGND, 50 SGSS, 50 3S&G4 × 25 秒,10R TS —alt 25 秒 SGSS,25 秒游泳(重点:换手)2×25 LAR 快速上:20R TS(重点:紧线和管子)2 × 50 上:15R—alt 25 LAR,25 3S&G(焦点:滑板入场)2 × 25 游泳:10R,1 @ NSPL,1 @ -2SPL(重点:换手和划水计数)IHR 或 RPE4 × :20 VKR 在 :10R 上——奇数:双手放在胸前;偶数:双手放在头顶IHR 或 RPE冷却6 × 25 秒,10R——alt 25 秒 SGSS,25 秒 3S&G,25 秒游泳(重点:滑板入水)IHR 或 RPE总距离:1,150(包括 VKR 的估计等值距离)评论:如果您感到气喘吁吁,或者觉得需要更多时间才能更好地完成训练,请比指示的休息时间更长。在哪些训练中,您使用过短叶脚蹼或赤脚?在快速LAR训练中,您需要比慢节奏LAR训练时稍微拉紧您的紧线。
5More Stroke IntegrationTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up6 × 25 on :10R—alt 25 SGNU weak, 25 SGB good, 25 swim BOYLFS (focus: wide tracking)6 × 25 on :10R TS—alt 25 SGSS, 25 swim (focus: patches and cheeks. Go tight-schlumpy-tight and see how this affects the position of your hips.)IHR or RPEMain Set6 × 50 on :15R TS—alt 50 SGND, 50 SGSS, 50 3S&G4 × 25 on :10R TS—alt 25 SGSS, 25 swim (focus: hand swapping)2 × 25 LAR fast on :20R TS (focus: tight line and the tube)2 × 50 on :15R—alt 25 LAR, 25 3S&G (focus: sliding-board entry)2 × 25 swim on :10R as 1 @ NSPL, 1 @ -2SPL (focus: hand swapping and stroke count)IHR or RPE4 × :20 VKR on :10R—odd: hands on your chest; even: hands on top of your headIHR or RPECool-Down6 × 25 on :10R—alt 25 SGSS, 25 3S&G, 25 swim (focus: sliding-board entry)IHR or RPETotal distance: 1,150 (includes estimated equivalent for VKR)Comments: Take more rest than indicated if you are out of breath or if you feel that you need more in order to execute well. For which drills have you been using short-blade fins or bare feet? On the fast LAR segment, you will need a bit more tension on your tight line than when you perform a slower-tempo LAR.
6行程整合与旋转连接训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身4 × 25 上:10R—alt 25 SGB rt,25 SGB lft,25 3S&G,25 游泳(重点:下坡游泳)4 × 25 开启:10R TS —alt 25 SGND 弱,25 SGSS,25 MR1S,25 游泳(重点:紧线)4 × 25 秒:10R TS —alt 25 秒 3S&G、25 秒 5S&G、25 秒 MR1S、25 秒游泳(重点:完成划水)IHR 或 RPE主集2 × 25 次游泳:10R(重点:木偶恢复和激光束旋转触发)2 × 50 开启:15R—alt 25 3S&G,25 MR1S(焦点:红点)2 × 25 次:15R—alt 25 MR1S,25 MR2S(重点:浮标压力和臀部打腿)4 × 75 分钟:15R TS —alt 25 MR1S、25 MR2S、25 游泳(重点:肩部中立)IHR 或 RPE2 × 25 游泳:10R BOYLFS(重点:换手和拉紧线)2×25 自由泳,10R 自由泳——双臂过臂慢跑。慢速海豚式,仰卧,双臂伸向泳池远端。双臂同时划水,然后垂直向上收回,过头顶,回到水中。第一个泳段,尝试每个划水周期做一次海豚式脉冲,第二个泳段,每个划水周期做两次海豚式脉冲。脚蹼会很有帮助。4×20VKR,20R——双手放在胸前。快速打腿,使身体抬起,并保持肩膀露出水面。IHR 或 RPE1 × 50 TS —alt 25 LAR,25 MR3S(重点:紧线和浮标压力)冷却6 × 25 次:10R TS —alt 25 次 MR1S、25 次 3S&G、25 次游泳(重点:快速摆动臀部并完成划水)IHR 或 RPE总距离:1,200(包括 VKR 的估计等值距离)评论:在进行正式动作时,要像专注于流畅地完成跳跃动作一样投入精力。你重读过练习和重点的描述了吗?这样做能加深你对它们的理解。在进行高强度的VKR练习时,注意不要试图通过甩动肩膀来辅助旋转。你的收紧线应该能够让肩膀与下半身的动作同步。
6Stroke Integration and Rotation ConnectionTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up4 × 25 on :10R—alt 25 SGB rt, 25 SGB lft, 25 3S&G, 25 swim (focus: downhill swimming)4 × 25 on :10R TS—alt 25 SGND weak, 25 SGSS, 25 MR1S, 25 swim (focus: tight line)4 × 25 on :10R TS—alt 25 3S&G, 25 5S&G, 25 MR1S, 25 swim (focus: finish your strokes)IHR or RPEMain Set2 × 25 swim on :10R (focus: marionette recovery and laser-beam rotation trigger)2 × 50 on :15R—alt 25 3S&G, 25 MR1S (focus: red dot)2 × 25 on :15R—alt 25 MR1S, 25 MR2S (focus: buoy pressure and kick from hips)4 × 75 on :15R TS—alt 25 MR1S, 25 MR2S, 25 swim (focus: neutral shoulder)IHR or RPE2 × 25 swim on :10R BOYLFS (focus: hand swapping and tight line)2 × 25 cavort on :10R—double-overarm lollygag. A slow-body dolphin, performed on your back, with your arms extended toward the far end of the pool. Take a stroke with both arms at the same time, and then recover them straight up, over your head, and back into the water. Try it with one dolphin pulse per stroke cycle on the first length, then two dolphin pulses per stroke cycle on the second length. Fins help greatly.4 × :20 VKR on :20R—hands on your chest. Kick fast enough to raise and keep your shoulders out of the water.IHR or RPE1 × 50 TS—alt 25 LAR, 25 MR3S (focus: tight line and buoy pressure)Cool-Down6 × 25 on :10R TS—alt 25 MR1S, 25 3S&G, 25 swim (focus: snappy hips and finish your strokes)IHR or RPETotal distance: 1,200 (includes estimated equivalent for VKR)Comments: Put as much focus into smoothly executing cavorts as you put into doing the serious stuff. Have you reread the descriptions of the drills and focus points? Doing so will improve your understanding of them. On the higher-intensity VKR drill, be careful not to try to help the rotation by throwing your shoulders. Your tight line should simply allow them to go along with what the lower body is doing.
7演习回顾训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身4 × 25 上:10R—alt 25 FB,25 BB,25 SGNU rt,25 SGNU lft4 × 50 航次:15R—高度 25 SGB 弱,25 SGB 好(重点:浮标压力)IHR 或 RPE主集2 × 75 开启:15R TS —alt 25 SGND,25 BBR,25 SGSS(焦点:红点)2×75分钟,30秒TS——交替25秒3S&G,25秒5S&G,25秒游泳(重点:换手)IHR或RPE4 × 25 次:10R—alt 25 MR1S,25 MR2S,25 MR3S,25 游泳(重点:从臀部打腿)2 × 25 游泳:05R,25 @ NSPL,25 @ -2SPL(重点:下坡游泳和管子)2 × 25 次游泳,05R 时为 25 @ NSPL,25 @ -2SPL(重点:危险呼吸)4 × 30 次 VKR,10R 时为 -10R — 奇数:双手放在胸前;偶数:双手放在头顶 IHR 或 RPE冷却4 × 75 秒,15R—alt 25 LAR,25 3S&G,25 swim BOYLFS(重点:划水计数并完成划水)IHR 或 RPE总距离:1,250(包括 VKR 的估计等值距离)评论:这项训练包含至少一次你每个技能练习的训练。无论你的身体状况或能力水平如何,每次你重新回顾那些你认为自己已经掌握的技巧时,你的神经肌肉系统都会学习新的技能或改进旧的技能。这项训练的VKR部分是迄今为止最有挑战性的。
7Drill ReviewTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up4 × 25 on :10R—alt 25 FB, 25 BB, 25 SGNU rt, 25 SGNU lft4 × 50 on :15R—alt 25 SGB weak, 25 SGB good (focus: buoy pressure)IHR or RPEMain Set2 × 75 on :15R TS—alt 25 SGND, 25 BBR, 25 SGSS (focus: red dot)2 × 75 on :30R TS—alt 25 3S&G, 25 5S&G, 25 swim (focus: hand swapping) IHR or RPE4 × 25 on :10R—alt 25 MR1S, 25 MR2S, 25 MR3S, 25 swim (focus: kick from your hips)2 × 25 swim on :05R as 25 @ NSPL, 25 @ -2SPL (focus: downhill swimming and the tube)2 × 25 swim on :05R as 25 @ NSPL, 25 @ -2SPL (focus: risky breathing) 4 × :30 VKR on :10R—odd: hands on your chest; even: hands on top of your head IHR or RPECool-Down4 × 75 on :15R—alt 25 LAR, 25 3S&G, 25 swim BOYLFS (focus: stroke count and finish your strokes)IHR or RPETotal distance: 1,250 (includes estimated equivalent for VKR)Comments: This practice includes at least one length of each of your skill drills. Regardless of your conditioning or ability level, every time you revisit a drill that you think you already know how to do well, your neuromuscular system learns new skills or refines old ones. The VKR part of this workout is the most demanding yet.
8增加速度训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身6组×25次,10R——交替25次LAR,25次SGSS。在进行这组动作时逐渐加快速度。1 × 100,50 次游泳 @ NSPL,25 次 SGB 较弱,25 次游泳速度更快,与前 50 次使用的 SPL 相同IHR 或 RPE主集4 × 25 游泳:15R TS—降序 1-4(重点:灵活的臀部和紧绷的线条)2 × 75 开启:15R TS —alt 25 MR1S, 25 MR2S, 25 MR3S(重点:从臀部踢腿)2 × 75 :15R TS —alt 25 SGSS,25 3S&G,25 快速游泳(重点:换手)3 × 50 SGB on :10R desc 1-3—alt 25 弱, 25 好IHR 或 RPE6 × 25 在 :15R 上——奇数:SGB 或 SGSS;偶数:快速游动(重点:拉紧线)4 × :30 VKR on :15R—1:双手放在胸前;2:双手露出水面;3:双手放在胸前;4:双手放在头顶1 × 50 跳跃——1/1 长轴组合(重点:紧线和红点)。先自由泳一次,仰泳一次,自由泳一次,仰泳一次。重复这个循环,游完泳池长度。如果你做得正确,你就能像螺旋桨一样在泳道上滑行。在第二个长度时切换旋转方向。1 × :30 VKR 处于完全流线型位置(焦点:紧线和管子)IHR 或 RPE2 × 50 游泳速度较快:20R BOYLFS 为 25 @ NSPL,25 @ -1SPL(重点:管子)IHR 或 RPE冷却3 × 50 次:10R—alt 25 SGB 弱,25 游泳(重点:浮标压力和向下角度手臂伸展)IHR 或 RPE总距离:1,300(包括 VKR 的估计等值距离)评论:你应该注意到,一些技巧在你更快的游泳速度中开始显现。如果需要,在快速游泳后多休息一下。试着找出你在弱侧练习中做得有哪些不同,导致你无法像在强侧练习时那样进行这些练习。通常是姿势、头部位置、浮标压力或这些因素的某种组合存在问题。
8Adding Some SpeedTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up6 × 25 on :10R—alt 25 LAR, 25 SGSS. Gradually increase speed as you move through the set.1 × 100 as 50 swim @ NSPL, 25 SGB weak, 25 swim faster at same SPL used for first 50IHR or RPEMain Set4 × 25 swim on :15R TS—desc 1-4 (focus: snappy hips and tight line)2 × 75 on :15R TS—alt 25 MR1S, 25 MR2S, 25 MR3S (focus: kick from hips)2 × 75 on :15R TS—alt 25 SGSS, 25 3S&G, 25 swim fast (focus: hand swapping)3 × 50 SGB on :10R desc 1-3—alt 25 weak, 25 goodIHR or RPE6 × 25 on :15R—odd: SGB or SGSS; even: swim fast (focus: tight line)4 × :30 VKR on :15R—1: hands on your chest; 2: hands out of water; 3: hands on your chest; 4: hands on top of head1 × 50 cavort—1/1 long-axis combo (focus: tight line and red dot). Take one stroke of freestyle, one stroke of backstroke, one of free, and one of back. Repeat the cycle for the length of the pool. If you do this drill correctly, you’ll sort of corkscrew down the lane. Switch rotation direction on the second length.1 × :30 VKR in full streamline position (focus: tight line and the tube)IHR or RPE2 × 50 swim sort of fast on :20R BOYLFS as 25 @ NSPL, 25 @ -1SPL (focus: the tube)IHR or RPECool-Down3 × 50 on :10R—alt 25 SGB weak, 25 swim (focus: buoy pressure and downward angle arm extension)IHR or RPETotal distance: 1,300 (includes estimated equivalent for VKR)Comments: You should notice that a few skills are starting to show up in your faster swimming. Take extra rest after the fast ones if you need to. Try to pinpoint what you are doing differently on your weak-side drills that prevents you from performing them in the same way that you perform them on your good side. There is usually a problem with posture, head position, buoy pressure, or some combination thereof.
9更专注的游泳训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身4 × 25 在 :10R—alt 25 SGSS、25 SGB、25 SGSS、25 游泳 BOYLFS(重点:紧线)4 × 50 次,10R—alt 25 SGB 弱,25 游泳(重点:臀部灵活。绷紧-笨拙-绷紧,看看这会如何影响从臀部到手臂的旋转传递。)IHR 或 RPE主集3 × 100 米:20R TS —alt 25 FB,25 SGND,25 5S&G,25 游泳(重点:换手和划水计数)2 × 75 在 :15R TS —alt 25 3S&G, 25 LAR, 25 MR3S(焦点:红点)3 × 50 秒,10R—alt 25 SGNU,25 游泳(重点:木偶恢复)IHR 或 RPE4 × 25 次:10R—alt 25 SGSS(重点:滑板入水),25 次快速游泳(重点:划水次数。第二次快速 25 次的划水次数应低于第一次快速划水次数。)IHR 或 RPE4 × 25 上:15R—alt 25 3S&G 轻松(重点:越过小桶),25 快速游泳(重点:换手)4×25 游泳:15R(重点:划水次数)IHR 或 RPE冷却3 × 50 在 :10R—alt 25 LAR,25 5S&G(焦点:紧线和管子)IHR 或 RPE总距离:1,350评论:你知道每个重点的含义吗?如果你对某个重点不太了解,无法教给别人,请重新学习说明。记住,当你看到SGND、SGNU或SGB,而没有指示在哪一侧练习时,你应该在一侧练习一半,在另一侧练习一半,可以在池中划一次到另一侧,也可以交替划动长度。你的划水次数是否比开始练习时少了?
9More Focused SwimmingTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up4 × 25 on :10R—alt 25 SGSS, 25 SGB, 25 SGSS, 25 swim BOYLFS (focus: tight line)4 × 50 on :10R—alt 25 SGB weak, 25 swim (focus: snappy hips. Go tight-schlumpy-tight and see how this affects the transmission of rotation from your hips to your arms.)IHR or RPEMain Set3 × 100 on :20R TS—alt 25 FB, 25 SGND, 25 5S&G, 25 swim (focus: hand swapping and stroke count)2 × 75 on :15R TS—alt 25 3S&G, 25 LAR, 25 MR3S (focus: red dot)3 × 50 on :10R—alt 25 SGNU, 25 swim (focus: marionette recovery)IHR or RPE4 × 25 on :10R—alt 25 SGSS (focus: sliding-board entry), 25 swim fast (focus: stroke count. Second fast 25 should be at a lower count than the first fast one.)IHR or RPE4 × 25 on :15R—alt 25 3S&G easy (focus: over the keg), 25 swim fast (focus: hand swapping)4 × 25 swim on :15R (focus: stroke count)IHR or RPECool-Down3 × 50 on :10R—alt 25 LAR, 25 5S&G (focus: tight line and the tube)IHR or RPETotal distance: 1,350Comments: Do you know what each of the focus points means? If you don’t know one well enough to teach it to someone else, study the description again. Remember that when you see either SGND, SGNU, or SGB, with no indication of which side to do it on, you should do half on one side and half on the other, either by taking a single stroke at midpool to get to your other side or by alternating lengths. Are your stroke counts lower than when you started these practices?
10划水计数意识训练区:恢复和低有氧目标 RPE 范围:9 至 11目标心率范围:SLTHR 的 70% 至 85%热身4 × 50 上 :10R—alt 25 SGB 弱,25 5S&G2 × 50 次,10R—alt 25 LAR,25 游泳 BOYLFS(重点:划水计数)IHR 或 RPE主集4 × :15 VKR 在 :10R 上——奇数:双手放在胸前;偶数:完全流线型(重点:紧绷的线条和从臀部踢腿)1 × 100——另加 25 次 SGB 良好训练,25 次 3S&G 训练,25 次 5S&G 训练,25 次游泳训练(重点:划水计数)2 × 75 秒,10R TS —alt 25 秒 LAR,25 秒 LAR 快速,25 秒游泳(重点:划水计数)2 × 50 :10R TS —alt 25 SGSS,25 游泳(重点:划水计数)2×25 在 :30R TS上快速游泳(重点:灵活的臀部和划水次数)4 × 25 :10R—alt 25 SGB 弱,25 SGB 好IHR 或 RPE4 × 25 秒,右程 15 分钟——以 N、-1、-1、-2SPL 的速度游泳(重点:紧线)1 × 50 为 MR3S4 × 50 游泳:30R—降序 1-4(重点:紧线和划水次数。你能控制划水次数不增加吗?)IHR 或 RPE冷却3×50 自由泳,10R 自由泳——自由泳,水下移臂。从臀部开始,尝试将每只手臂向前完全伸展,并尽可能靠近身体。你的姿势、平衡、核心旋转、换手、有风险的呼吸和过桶划水动作,你能保持多少?IHR 或 RPE总距离:1,400(包括 VKR 的估计等值距离)评论:尽量快速地从每个训练的一个部分过渡到下一个部分。注意本练习强调划水计数。务必先控制划水计数,然后再降低划水计数。本练习包含迄今为止最长的连续游泳(4×50米下潜)。为了缩短时间,你需要以比你预想的更慢的速度开始这一系列练习。
10Stroke-Count AwarenessTraining zone: Recovery and low aerobicTarget RPE range: 9 to 11Target heart-rate range: 70 to 85% of SLTHRWarm-Up4 × 50 on :10R—alt 25 SGB weak, 25 5S&G2 × 50 on :10R—alt 25 LAR, 25 swim BOYLFS (focus: stroke count)IHR or RPEMain Set4 × :15 VKR on :10R—odd: hands on chest; even: full streamline (focus: tight line and kick from hips)1 × 100—alt 25 SGB good, 25 3S&G, 25 5S&G, 25 swim (focus: stroke count)2 × 75 on :10R TS—alt 25 LAR, 25 LAR fast, 25 swim (focus: stroke count)2 × 50 on :10R TS—alt 25 SGSS, 25 swim (focus: stroke count)2 × 25 swim fast on :30R TS(focus: snappy hips and stroke count)4 × 25 on :10R—alt 25 SGB weak, 25 SGB goodIHR or RPE4 × 25 on :15R—swim @ N, -1, -1, -2SPL (focus: tight line)1 × 50 as MR3S4 × 50 swim on :30R—desc 1-4 (focus: tight line and stroke count. Can you keep your stroke count from increasing?)IHR or RPECool-Down3 × 50 cavort on :10R—Swim freestyle with underwater recoveries. From your hip, try to sneak each arm forward to full extension, keeping it as close to the body as possible. How much of your posture, balance, core rotation, swapping hands, risky breathing, and over-the-keg stroke can you maintain?IHR or RPETotal distance: 1,400 (includes estimated equivalent for VKR)Comments: Try to move from one part of each workout to the next as quickly as possible. Note the emphasis on stroke counting in this practice. Always try first to control, and later to lower, stroke counts. This practice has the longest string of uninterrupted swimming (4 × 50 descending) so far. You’ll have to start this series at a slower pace than you might think you should in order to descend the times.
1. 从MR3S练习开始,在每个三划循环的第二次划水时吸气,并在每组划水之间进行多次旋转。记住,在转身换气时,要注意头部的深度。目标是保持头部零抬升(记住红点的焦点),避免打乱旋转节奏,并保持姿势和平衡。如果您发现需要更多空气,可以在每组划水之间的旋转过程中额外吸气一次。
1. Start by doing the MR3S drill, taking a breath on the second stroke of each three-stroke cycle and making many rotations between sets of strokes. Remember to be risky as to how deep you keep your head when you turn for a breath. The goals are to have zero head lift (remember the red-dot focus point), to avoid introducing a hitch into the rhythm of rotations, and to maintain your posture and balance. If you find that you need more air, you may add an additional breath during the rotations that occur between each set of strokes.
2. 一旦你熟悉了第一步,就可以切换到每个周期呼吸两次,即在第一次和第三次划水时呼吸。根据你所需的空气量,你需要能够轻松地从仅在第二次划水时呼吸,切换到在第一次和第三次划水时呼吸,然后再切换回仅在第二次划水时呼吸。
2. Once you are comfortable with step 1, you can switch to taking two breaths in each cycle by breathing on the first and third strokes. Depending on how much air you need, you will want to be able to switch easily from breathing on the second stroke only to breathing on the first and third strokes and then back to breathing on the second stroke only.
3. 当你在每组三次划水动作中适应呼吸时,可以减少每组之间的旋转次数。在最终的练习中,我们希望每组划水动作之间只做三次长轴旋转,并且只在划水动作过程中进行呼吸。
3. As you become comfortable with breathing during each set of three strokes, make fewer rotations between each set. In the finished form of the drill, we want to make only three long-axis rotations between each set of strokes, and we want to breathe only during the sets of strokes.
• 将你的旋转节奏与节奏蜂鸣器(或脑海中熟悉且节奏独特的旋律)相匹配,可以帮助你在纯旋转和旋转加划水之间来回切换时判断节奏是否发生了变化。目标是始终保持不间断的旋转节奏(即使在头部随着身体转动换气时也是如此)。
• Matching your rotation tempo to a tempo beeper (or to a familiar tune with a distinctive beat in your head) can help you determine whether you are changing tempo as you switch back and forth between rotations only and rotations with strokes. The goal is to have an uninterrupted rotation tempo throughout (even while letting your head turn with your body to breathe).
• 使用面颊和脸颊焦点来确定您是否平衡。
• Use the patches-and-cheeks focus point to determine whether you are balanced.
焦点➤手和髋的连接你可能还记得第五章(你的游泳机器,第48至50页)中提到,真正高效游泳的引擎在于腿部和核心肌群,而不是手臂。高效的游泳者主要用手臂将核心旋转产生的能量传递到水中。一个有效的心理图像是,你的手和臀部之间存在着内在的连接。实际上,你的右手通过紧线姿势和桨叶连杆的张力与右臀部牢牢连接。你的左臀部和手也以类似的方式连接。我们希望利用这些连接,为身体一侧的划水提供动力,同时驱动另一侧的入水和伸展。划水和髋部连接如果您正在练习前象限游泳,则在移臂向前入水时,您的一只手臂应以略微向下的角度在水下伸展。在移臂的手经过您的头部并穿过激光束旋转触发器之后,双腿开始身体旋转。当您的臀部和核心开始旋转时,您应该感觉到拉紧的线张力将伸展的手臂向后拉,就像您伸手越过桶去抓水一样。只有当您的前臂完全越过桶,肘部靠近水面且前臂几乎垂直时,那只手臂和肩膀才会施加一些向后的划水力。手臂和肩膀应该只对桨施加足够的压力,以便在臀部和身体旋转完成的同时完成划水。在整个划桨过程中,你应该能感觉到旋转髋部与划桨手之间的内在联系。划桨开始得太早,你感觉不到任何联系——最终你的肩膀会承担大部分工作(类似的情况就像棒球投手先做手臂动作,然后转动髋部)。如果你游得笨手笨脚,而不是使用紧密的内部核心线,你就无法建立有效的联系。如果你用手臂和肩部肌肉对桨叶施加过大的压力,划桨动作就会领先于核心旋转,并在核心旋转完成之前完成,你就无法建立有效的联系。然而,保持内在联系的感觉,可以让你施加在桨叶上的大部分力量来自你的核心旋转引擎。入水手臂与髋部连接你还需要保持入水手臂与髋部之间的连接。从移臂越过头部并开始向即将刺入水面的点移动的那一刻起,你应该感觉到手臂是由于核心旋转而伸展的,而不是仅仅将手从肩膀向前刺出。手臂向前伸展随着核心旋转的开始而开始,随着旋转的结束而结束。
FOCUS POINT ➤ Hand and Hip ConnectionYou might recall from chapter 5 (Your Swimming Machine, pages 48 to 50) that the engine that drives truly effective swimming is in the legs and the core, not the arms. Highly effective swimmers use their arms primarily to transmit energy, which is generated by core rotation, to the water. An effective mental image is that of an internal connection between your hand and your hip. In reality, your right hand is firmly connected to your right hip via the tension of your tight-line posture and paddle linkage. Your left hip and hand are similarly connected. We want to exploit those connections in order to power the stroke on one side of your body and, at the same time, to drive the entry and extension on the other side.Stroke and Hip Connection If you are practicing front-quadrant swimming, you have one arm extended underwater at a slightly downward angle as your recovering arm moves forward to enter the water. Just after the recovering hand passes your head and then passes through the laser-beam rotation trigger, the legs initiate body rotation. As your hips and core begin to rotate, you should feel your tight-line tension tugging your extended arm back just as you reach over the keg to make your catch. Only once your lead arm is fully over the barrel, with your elbow close to the surface of the water and your forearm nearly vertical, should that arm and shoulder add some backward stroking force of their own. The arm and shoulder should put only enough pressure on your paddle to complete the stroke at the same instant that the hip-and-body rotation finishes.You should feel the internal connection of the rotating hip pulling the stroking hand throughout the stroke. Start stroking too early and you will feel no connection—and your shoulders will end up doing most of the work (an analogous scenario would be of a baseball pitcher making his arm motion first and then turning his hips). If you swim schlumpy instead of using a tight internal-core line, you will have no effective connection. If you put too much pressure on the paddle with your arm and shoulder muscles, the stroke will get ahead of and finish before the core rotation, and you will not have a working connection. Maintaining a feeling of internal connection, however, allows most of the force that you apply to the paddle to come from your core-rotation engine.Entering Arm and Hip Connection You also want to maintain a connection between the entering arm and its hip. From the moment the recovering arm passes the head and begins to move toward the spot where it will pierce the surface, you should feel as though the arm is extending as a result of the core’s rotation, rather than just stabbing the hand forward from the shoulder. The forward extension of the arm begins as the core’s rotation begins, and it ends as the rotation ends.
焦点➤轻盈手臂向一侧呼吸时,另一侧手臂应保持向前伸展,略微向下倾斜。除非你已经养成了良好的习惯,否则很容易出现用伸展的手臂向下推水,或者过早开始下一次划水的情况。相反,在整个吸气过程中,伸展的手臂应该保持无重力的伸展状态。这样,当你开始下一次旋转(在你深吸一口气之后)时,它就能处于正确的位置,可以开始下一次划水。
FOCUS POINT ➤ Weightless ArmWhen breathing to one side, you want the arm on your other side to remain extended in front of you at a slightly downward angle. The tendency, unless you have ingrained good habits, is either to push down on the water with the extended arm or to start the next stroke too early. Instead, throughout your inhalation, the extended arm should remain weightlessly extended. This way, it will be in the right place to start the next stroke as you begin the next rotation (which comes after you’ve taken a full breath of air).
焦点➤隐身游泳时,你能保持多安静?你能把水流扰动到多小?一位技艺精湛的游泳者,以轻松的节奏游动,应该能够形成足够小的尾流,使其不会越过波浪泳道线,进入相邻的泳道。噪音、波浪起伏和尾流会将宝贵的动能拱手让给水。
FOCUS POINT ➤ StealthHow quiet can you be and how little can you disturb the water as you swim? A highly skilled swimmer swimming at an easy pace should be able to make a wake so small that it does not move past the wave-eating lane lines into adjacent lanes. Noise, chop, and wake give up precious kinetic energy to the water.
焦点➤双拍踢到目前为止,我们关于游泳时踢腿的讨论都围绕着六拍踢腿——每次划水三次,其中一次踢腿会在划水时旋转身体,随后两次扑水式踢腿;另一次踢腿会在划水时旋转身体;再两次扑水式踢腿完成两次划水的循环。旋转踢腿之间的扑水式踢腿可能有两个目的。对于平衡性较差的游泳者来说,扑水式踢腿可以防止臀部和腿部下沉。对于平衡性良好的游泳者来说,它们可以提供直接的摩托艇式、向前推进的推进力。到目前为止,作为一名姿势正确、平衡能力强的游泳者,前一点对你来说应该已经没有意义了。然而,第二点值得进一步研究。即使是最优秀的游泳者,为了产生这种直接推进力而进行打腿,也需要耗费大量的能量,而额外速度的回报却很小(甚至为零)。主要使你旋转的踢腿不会像扑水踢那样推动你前进。如果使用得当,低强度的旋转踢腿与手臂划动时间恰当,将间接为你带来比任何摩托艇扑水踢更大的推进力,并且能量消耗要小得多。因此,大多数长距离游泳运动员选择两拍踢腿——每次旋转和手臂划动一拍踢腿。这些踢腿的唯一目的是驱动有节奏的核心身体旋转。好的两拍踢腿可能感觉不像正常的踢腿。许多游泳运动员说,他们感觉自己是在用腿交替移动臀部围绕核心,而不是做出刻意的踢腿动作。对一些人来说,从六拍打水节奏切换到两拍打水节奏很简单,只需在每次旋转打水之间拒绝额外的蝶泳打水即可。而对另一些人来说,最好的切换方法是先完全不打水,然后只增加驱动旋转所需的单拍打水节奏。无论哪种情况,专注于你在之前练习中培养的手部入水和打水的协调性,都是学习并充分利用两拍打水的关键。一旦你习惯了使用两拍打水,并且不失去平衡,你可能会发现你永远不需要回到六拍打水了。
FOCUS POINT ➤ Two-Beat KickUntil now, all of our discussion on kicking while swimming has been about six-beat kicking—three kicks per stroke, in which one kick rotates your body as you take a stroke and two flutter-kick beats follow; another kick rotates you back as you take the next stroke; and two more flutter-kick beats complete a cycle of two strokes. There are two possible purposes for those flutter kicks between the rotation kicks. For poorly balanced swimmers, flutter kicks prevent the hips and legs from sinking. For well-balanced swimmers, they provide direct motorboat, push-you-forward-style propulsion.By now, as a well-postured, well-balanced swimmer, the former point should be moot for you. The second point, however, warrants further inspection. Kicking in order to produce this type of direct propulsion, even when done by the most accomplished swimmers, requires a lot of energy for a small (or zero) return in extra speed.Kicks that primarily rotate you do not propel you forward in the same way that flutter kicks do. Used correctly, low-intensity rotation kicks properly timed with your arm strokes will indirectly net you far more propulsion than any amount of motorboat flutter kicking will—and with a much smaller energy expenditure. For this reason, most distance swimmers opt for a two-beat kick—one kick beat for each rotation and arm stroke. The only purpose of these kicks is to drive the rhythmic core-body rotation. A good two-beat kick may not feel like normal kicking. Many swimmers say they feel like they are using the legs to alternately shift the hips around the core as opposed to making deliberate kicking motions.Switching from six-beat to two-beat timing is, for some, as simple as just saying no to the extra flutter kicks between each rotation kick. For others, switching is best accomplished by swimming at first with no kick whatsoever, then adding only the single-kick beats needed to drive the rotations. In either case, focusing on the hand-entry-to-kick coordination that you developed in earlier drills will be a key to learning and getting the most from a two-beat kick. Once you become comfortable with using two-beat, rotation-only kicking without losing your balance, you may find that you never need to go back to six-beat kicking.
1回归基本面训练区:高有氧目标 RPE 范围:11 至 14目标心率范围:SLTHR 的 80% 至 95%热身4 × 50 on :10R TS FinsOpt —alt 25 MR3S, 25 3R3S (焦点:在桶上方)1 × 100 Dmix TSIHR 或 RPE主集4×25 游泳:10R 拳头—降序 1-4(重点:紧线)6 × 50 上:15R—alt 25 Dchoice,25 游泳(奇数:拳头;偶数:手)(焦点:在桶上方)3 × 100 开启:20R TS —alt 25 SGND,25 游泳 SLSSS,25 SGSS 好,25 游泳快(重点:隐身)4×25 跳跃:15R 下降 1-4 脚蹼选择——在池中做360 度空翻。每次游动时,在池中做一次前空翻。尽量利用惯性完成空翻,而不是用手臂辅助。尽可能平稳地游出空翻。IHR 或 RPE冷却2 × 75 游泳:15R—alt 25拳头,25手指,25手(重点:无重量手臂)4 × 25 on :15R TSFinsOpt —alt 25 FB, 25 SGND, 25 BBR, 25 游泳 (重点:隐身)2×25 游泳:15R TS(重点:手和臀部连接)IHR 或 RPE总距离:1,400评论:此练习比任何一级或二级练习都需要更多的全程划水练习。重点应该放在游得好而不是游得快上。随着一些游泳和训练组合的距离越来越长,在池壁处快速转身并做出良好、长距离、流线型的蹬离动作就变得非常重要。SLSSS 是全程划水练习,但它的节奏通常与游泳不同——就像你在摄像机上观看自己慢动作游泳一样。高技能游泳者能够将 SLSSS 节奏控制在每划 4 到 5 秒的范围内,而无需额外踢腿,也不会失去平衡。
1Back to FundamentalsTraining zone: High aerobicTarget RPE range: 11 to 14Target heart-rate range: 80 to 95% of SLTHRWarm-Up4 × 50 on :10R TS FinsOpt—alt 25 MR3S, 25 3R3S (focus: over the keg)1 × 100 Dmix TSIHR or RPEMain Set4 × 25 swim on :10R fists—desc 1-4 (focus: tight line)6 × 50 on :15R—alt 25 Dchoice, 25 swim (odd: fists; even: hands) (focus: over the keg)3 × 100 on :20R TS—alt 25 SGND, 25 swim SLSSS, 25 SGSS good, 25 swim fast (focus: stealth)4 × 25 cavort on :15R desc 1-4 FinsOpt—360-degree somersault at midpool. On each length, execute a forward somersault approximately at midpool. Try to use your momentum to turn yourself through the somersault rather than using your arms to help turn you. Swim out of the somersault as smoothly as possible.IHR or RPECool-Down2 × 75 swim on :15R—alt 25 fists, 25 fingers, 25 hands (focus: weightless arm)4 × 25 on :15R TSFinsOpt—alt 25 FB, 25 SGND, 25 BBR, 25 swim (focus: stealth)2 × 25 swim on :15R TS(focus: hand and hip connection)IHR or RPETotal distance: 1,400Comments: This practice requires more full-stroke swimming than any of the level 1 or level 2 practices. The emphasis should be on swimming well rather than on swimming fast. As some of the swim and drill combinations get longer, it is important to turn quickly at the walls and to make good, long, streamlined push-offs. The SLSSS is full-stroke swimming, but it is done at a tempo that one doesn’t normally equate with swimming—as if you were watching yourself swim in slow motion on a video camcorder. Highly skilled swimmers are able to take SLSSS tempos into the 4- to 5-seconds-per-stroke range without additional kicking and without losing their balance.
2旋转踢重点训练区:高有氧目标 RPE 范围:11 至 14目标心率范围:SLTHR 的 80% 至 95%热身4 × 25 on :10R FinsOpt —alt 25 FB, 25 LAR(焦点:紧线)4 × 25 在 :10R SBFins —alt 25 LAR,25 游泳(焦点:管子)4×25 上:10R 游泳 BOYLFS(重点:手和臀部连接)IHR 或 RPE主要集:4 × 25 次:10R—alt 25 FB,25 SGSS,25 LAR,25 游泳(重点:划水计数和隐身)4 × :20 VKR 放在 :10R 上——双手放在胸前IHR 或 RPE4 × 75 分钟,10R FinsOpt —alt 25 分钟 LAR、25 分钟 MR3S、25 分钟游泳(重点:两拍打腿)4 × :20 VKR 装在 :10R SBFins上— 双手露出水面IHR 或 RPE2×50 游泳 SLSSS 开启:10R(重点:25 次两拍打腿,25 次激光束旋转扳机)4 × :20 VKR 脚蹼,10R脚蹼— 双手放在头顶1×100 跳跃——游动时,在分道绳下来回穿梭。在分道绳的一侧划几下后,从分道绳下穿过,在另一侧划三到五下,然后再次穿过分道绳,在自己的分道上完成每一段游程。尽量平稳地切换分道,不要触碰分道绳,并尽量减少节奏的中断。注意交通。IHR 或 RPE冷却2 × 100 次:15R—alt 25 SGB 弱,25 游泳(重点:无重量手臂和划水计数)总距离:1,400(包括 VKR 的估计等值距离)评论:尝试调整踢腿的幅度和速度,以防止在VKR训练组中心率升高。随着你逐渐达到3级练习,请尝试尽快从一组训练或活动切换到下一组训练。理想情况下,你应该进行足够短的休息,以确保你的心率在整个主要训练组中不会低于目标心率范围的下限。休息时间过长会降低训练的有氧效果。
2Rotation Kick EmphasisTraining zone: High aerobicTarget RPE range: 11 to 14Target heart-rate range: 80 to 95% of SLTHRWarm-Up4 × 25 on :10R FinsOpt—alt 25 FB, 25 LAR (focus: tight line)4 × 25 on :10R SBFins—alt 25 LAR, 25 swim (focus: the tube)4 × 25 on :10R swim BOYLFS (focus: hand and hip connection)IHR or RPEMain Set:4 × 25 on :10R—alt 25 FB, 25 SGSS, 25 LAR, 25 swim (focus: stroke count and stealth)4 × :20 VKR on :10R—hands on your chestIHR or RPE4 × 75 on :10R FinsOpt—alt 25 LAR, 25 MR3S, 25 swim (focus: two-beat kick)4 × :20 VKR on :10R SBFins—hands out of the waterIHR or RPE2 × 50 swim SLSSS on :10R (focus: 25 two-beat kick, 25 laser-beam rotation trigger)4 × :20 VKR on :10R Fins—hands on top of your head1 × 100 cavort—Cross back and forth under the lane rope as you swim. After taking a few strokes on one side of the lane rope, cross under the rope and take three to five strokes on the other side, then cross back and finish each length in your lane. Try to switch from lane to lane smoothly, without touching the lane rope, and with as little break in your rhythm as possible. Be careful of traffic.IHR or RPECool-Down2 × 100 on :15R—alt 25 SGB weak, 25 swim (focus: weightless arm and stroke count)Total distance: 1,400 (includes estimated equivalent for VKR)Comments: Experiment with the size and speed of your kick as a way to prevent your heart rate from rising during the VKR sets. As you progress through the level 3 practices, try to switch from one set or activity to the next as quickly as possible. Ideally, you should take short enough breaks that your heart rate does not drop below the bottom of the target heart-rate range during the entire main set. Taking too much rest decreases the aerobic benefit of the workout.
3持续的划水计数训练区:高有氧目标 RPE 范围:11 至 14目标心率范围:SLTHR 的 80% 至 95%热身2 × 100 开启:15R TS FinsOpt —alt 25 FB,25 SGND rt,25 BBR,25 SGND lft4 × 50 游泳:10R TS —desc 1-4(重点:25 次补丁和脸颊,25 次两次打腿)IHR 或 RPE主集10 × 25 次游泳,每次 10 次(重点:划水次数。不要让 SPL 随着训练的进行而增加。)IHR 或 RPE6 × 50 次:15 次右旋—交替 25 次 3R3S,25 次游泳(重点:划水次数。不要让 SPL 随着组的进展而增加。)IHR 或 RPE8 × :15 VKR 在 :10R SBFins上— 奇数:双手放在胸前;偶数:双手放在头顶(重点:紧线)IHR 或 RPE1 × 100 游泳(重点:划水次数。不要让它随着长度而增加。)IHR 或 RPE冷却3×50 游泳 SLSSS 10R(重点:紧线和无重量手臂)4 × 25 选择:10R SBFinsIHR 或 RPE总距离:1,500(包括 VKR 的估计等值距离)评论:本次练习中出现了迄今为止最长的组数。VKR 活动可能会很疲劳——你能在疲劳的情况下保持绷紧的泳姿吗?使用 SLSSS 时,你需要尽可能减少划水次数,而无需进行钻研或额外踢腿。一位身高六英尺、技术娴熟的游泳运动员应该能够预料到,随着时间的推移,在 25 码或 45 米的泳池中,使用 SLSSS 可以达到个位数的 SPL 范围,在 50 米的泳池中可以达到 20 秒出头的 SPL 范围。
3Consistent Stroke CountingTraining zone: High aerobicTarget RPE range: 11 to 14Target heart-rate range: 80 to 95% of SLTHRWarm-Up2 × 100 on :15R TS FinsOpt—alt 25 FB, 25 SGND rt, 25 BBR, 25 SGND lft4 × 50 swim on :10R TS—desc 1-4 (focus: 25 patches and cheeks, 25 two-beat kick)IHR or RPEMain Set10 × 25 swim on :10R (focus: stroke count. Don’t let SPL increase as set progresses.)IHR or RPE6 × 50 on :15R—alt 25 3R3S, 25 swim (focus: stroke count. Don’t let SPL increase as set progresses.)IHR or RPE8 × :15 VKR on :10R SBFins—odd: hands on your chest; even: hands on top of your head (focus: tight line)IHR or RPE1 × 100 swim (focus: stroke count. Don’t let it increase from length to length.)IHR or RPECool-Down3 × 50 swim SLSSS on :10R (focus: tight line and weightless arm)4 × 25 Dchoice on :10R SBFinsIHR or RPETotal distance: 1,500 (includes estimated equivalent for VKR)Comments: Longest sets yet appear in this practice. The VKR activity will likely be fatiguing—can you keep your tight line despite your fatigue? WIth SLSSS, you want to have the lowest stroke count possible without resorting to drilling or extra kicking. A six-foot-tall, highly skilled swimmer should expect, over time, to venture into the single-digit SPL range with SLSSS in 25-yard or -meter pools and into the low-20s SPL range in 50-meter pools.
4IHR 或 RPE 套装训练区:高有氧目标 RPE 范围:11 至 14目标心率范围:SLTHR 的 80% 至 95%热身1×100 游泳 SLSSS(重点:50 分钟无重量手臂训练,50 分钟两拍打腿)1 × 100 游泳——交替 25 次拳头,25 次手指,25 次手掌,25 次手掌(但 SPL 较低)1 × 100 D混合物IHR 或 RPE主集1 × 100——交替 25 次 SPBDchoice,25 次游泳(重点:两拍打腿和划水计数)按照 IHR 或 RPE 进行 8 分钟 50 秒游泳(重点:奇数:手和臀部连接;偶数:隐身)4×25 自由泳,使用 IHR 或 RPE——潜水艇式。以 LAR 方式进行,并佩戴脚蹼。每次游动都从水面开始,沿泳道滑入水面下方,然后以一定角度向池底游动,游至距离池底一两英寸处,再以一定角度返回水面,正常游动。目标是优雅地完成这组动作,不要打断你的紧绷线或打断旋转节奏。IHR 或 RPE在IHR或RPE下进行2×50快速游动(重点:拉紧线并换手)。等到HR或RPE恢复到目标范围的低端后,再进行第二个50米游动。6 × 50 LAR 在 IHR 或 RPE SBFinsOpt上IHR 或 RPE冷却4 × 75 秒:15R SBFins —alt 25 秒游泳 SLSSS、25 秒 SIDchoice、25 秒游泳 SLSSS(重点:无重量手臂)IHR 或 RPE总距离:约1,500评论:请注意,25秒的训练次数有所减少,而一些训练和游泳的训练时间更长。随着技能的提高,你需要的休息时间应该会减少。务必尝试将你掌握的训练内容应用到你的全程游泳中。记住,在IHR或RPE模式下进行的训练中,目标是保持在训练设定的目标范围内。
4IHR or RPE SetTraining zone: High aerobicTarget RPE range: 11 to 14Target heart-rate range: 80 to 95% of SLTHRWarm-Up1 × 100 swim SLSSS (focus: 50 weightless arm, 50 two-beat kick)1 × 100 swim—alt 25 fists, 25 fingers, 25 hands, 25 hands (but lower SPL)1 × 100 DmixIHR or RPEMain Set1 × 100—alt 25 SPBDchoice, 25 swim (focus: two-beat kick and stroke count)8-minute set of 50s swim on IHR or RPE (focus: odd: hand and hip connection; even: stealth)4 × 25 cavort on IHR or RPE—submarine. Do this as LAR with fins. Start each length on the surface, slide under the surface partway down the lane and head toward the bottom of the pool at an angle, come within an inch or two of the bottom, and then return to the surface at an angle and finish the length normally. The goal is to perform this sequence gracefully, without breaking your tight line or interrupting the rhythm of rotations.IHR or RPE2 × 50 swim fast on IHR or RPE (focus: tight line and hand swapping). Wait until HR or RPE returns to the low end of your target range before doing the second 50.6 × 50 LAR on IHR or RPE SBFinsOptIHR or RPECool-Down4 × 75 on :15R SBFins—alt 25 swim SLSSS, 25 SIDchoice, 25 swim SLSSS (focus: weightless arm)IHR or RPETotal distance: approximately 1,500Comments: Note that there are fewer 25s and some longer drills and swims. As you become more skilled, you should need less rest. Always try to apply a part of a drill you have mastered to your full-stroke swimming. Remember that on sets done on IHR or RPE, the goal is to stay in the target range assigned for the workout.
550秒或更长训练区:高有氧目标 RPE 范围:11 至 14目标心率范围:SLTHR 的 80% 至 95%热身4 × 75 在:15R SBFins —alt 25 SGSS, 25 3R3S, 25 游泳 BOYLFS(重点:隐身)IHR 或 RPE主集6 × 50 上:15R TS —alt 50 SGSS, 50 3S&G, 50 3R3S (重点:手和臀部连接)IHR 或 RPE6 × 50 :15R脚蹼—alt 25 3S&G(重点:在桶上方),25 快速游泳(重点:无重量手臂)IHR 或 RPE8 × :20 VKR 在 :10R 上——奇数:双手露出水面;偶数:双手放在头顶IHR 或 RPE冷却以IHR或RPE为标准,进行6分钟50秒的游泳练习(重点:奇数:换手;偶数:两拍打腿)。保持HR或RPE低于目标范围。IHR 或 RPE总距离:约 1,600(包括 VKR 的估计等值距离)评论:请注意,这是第一次练习中,不休息的最短距离是50码/米,而不是25码/米。如果您感到气喘吁吁、心率超出目标范围,或者您认为需要休息,请比指示的休息时间更长或稍微放慢速度。使用脚蹼快速游泳是了解自己可能遇到的阻力是否超过必要值的好方法。更快的速度会使湍流和阻力更加明显。
550s or LongerTraining zone: High aerobicTarget RPE range: 11 to 14Target heart-rate range: 80 to 95% of SLTHRWarm-Up4 × 75 on :15R SBFins—alt 25 SGSS, 25 3R3S, 25 swim BOYLFS (focus: stealth)IHR or RPEMain Set6 × 50 on :15R TS—alt 50 SGSS, 50 3S&G, 50 3R3S (focus: hand and hip connection)IHR or RPE6 × 50 on :15R Fins—alt 25 3S&G (focus: over the keg), 25 swim fast (focus: weightless arm)IHR or RPE8 × :20 VKR on :10R—odd: hands out of the water; even: hands on top of your headIHR or RPECool-Down6-minute set of 50s swim on IHR or RPE (focus: odd: hand swapping; even: two-beat kick). Keep HR or RPE below target range.IHR or RPETotal distance: approximately 1,600 (includes estimated equivalent for VKR)Comments: Note this is the first practice in which the shortest distance with no rest is 50 yards/meters rather than 25. Take more rest than indicated or slow down a bit if you are out of breath, out of your target heart-rate range, or if you think you need it. Fast swimming with fins is a great way to become aware of how you may be swimming with more resistance than necessary. Faster speeds make turbulence and resistance more noticeable.
6游泳 高尔夫训练区:高有氧目标 RPE 范围:11 至 14目标心率范围:SLTHR 的 80% 至 95%热身1 × 100—alt 25 DPBDchoice,25 swim(重点:紧线)1 × 100—alt 25 SIDchoice,25 游泳(重点:无重量手臂)1 × 100—alt 25 RCDchoice,25 游泳(重点:手和臀部连接)IHR 或 RPE主集3 × 50 SGolf,2:00(或 1:00RMin)IHR 或 RPE3 × 100 :20R FinsOpt —alt 25 Dmix,25 游泳(重点:两拍打腿)IHR 或 RPE4×25 跳跃——狗刨式。这与“过桶”动作相反。相反,你需要肘部完全下垂,并在水下进行移臂。可以快点,慢点,头露出水面,也可以完全保持紧线姿势和平衡。正确的姿势和平衡能让狗刨式更有效率吗?只有真正自我保护能力强的人才能在公共场合做到这一点。3 × 50 SGolf,每分钟 1 分 45 秒(或:45RMin)(重点:在酒桶上方)IHR 或 RPE1 × 150 米游泳 SLSSS(重点:50 米紧线、50 米管状泳和 50 米两拍打腿)IHR 或 RPE3 × 50 SGolf,每场 1:30(或 :30RMin)1 × 100 游泳 SLSSS(重点:肩部中立,滑板入水 25 秒)IHR 或 RPE冷却4 × 50 :10R TS —alt 25 SGSS, 25 3R3S(重点:手和臀部连接以及隐身)IHR 或 RPE总距离:1,600评论:SGolf 练习结束后,预计 IHR 会更高。今天的练习结束后,请务必写下你最好的(最低的)SGolf 成绩以及你是如何获得这些成绩的——划水次数、用时秒数,以及你为了获得这些成绩而专注于哪些方面。事实上,在练习过程中记录你所有的 SGolf 成绩,在下一个级别中会派上用场,届时你将重复这些游泳动作进行比较。记住,在较长的休息时间里,轻松的动作或轻松的游泳将有助于你更快地恢复。你可以在几个地方选择你的重点或练习;你应该每次都做出不同的选择。
6Swimming GolfTraining zone: High aerobicTarget RPE range: 11 to 14Target heart-rate range: 80 to 95% of SLTHRWarm-Up1 × 100—alt 25 DPBDchoice, 25 swim (focus: tight line)1 × 100—alt 25 SIDchoice, 25 swim (focus: weightless arm)1 × 100—alt 25 RCDchoice, 25 swim (focus: hand and hip connection)IHR or RPEMain Set3 × 50 SGolf on 2:00 (or 1:00RMin)IHR or RPE3 × 100 on :20R FinsOpt—alt 25 Dmix, 25 swim (focus: two-beat kick)IHR or RPE4 × 25 cavort—dogpaddle. This is the opposite of over the keg. Instead you swim with your elbows totally dropped and with an underwater recovery. Do some fast; do some slow; do some schlumpy with your head out of the water and some with full tight-line posture and balance. Does proper posture and balance make even the dogpaddle more efficient? Only truly self-secure people can handle doing this in public.3 × 50 SGolf on 1:45 (or :45RMin) (focus: over the keg)IHR or RPE1 × 150 swim SLSSS (focus: 50 tight line, 50 the tube, and 50 two-beat kick)IHR or RPE3 × 50 SGolf on 1:30 (or :30RMin)1 × 100 swim SLSSS (focus: neutral shoulder and sliding-board entry by 25s)IHR or RPECool-Down4 × 50 on :10R TS—alt 25 SGSS, 25 3R3S (focus: hand and hip connection and stealth)IHR or RPETotal distance: 1,600Comments: Expect higher IHRs after SGolf sets. After today’s practice, be sure to write down your best (lowest) SGolf scores and how you got them—number of strokes, number of seconds, and what you were focusing on to get those scores. In fact, writing down all of your SGolf scores as you do them will come in handy in the next level, when you will repeat these swims for comparison. Remember that easy movement or easy swimming during those longer rests will help you recover faster. There are several places where you can choose your focus or drill; you should make a different choice each time.
7迄今为止最长的游泳纪录训练区:高有氧目标 RPE 范围:11 至 14目标心率范围:SLTHR 的 80% 至 95%热身4 × 50 次:10R—alt 50 次 DPBDchoice,50 次游泳(重点:两拍打腿)4 × 50 上:10R—alt 25 SGSS,25 游泳 BOYLFS(焦点:红点)IHR 或 RPE主集3 × 150 on :30R desc 1-3 FinsOpt —alt 25 SIDchoice, 50 swim (重点: choice), 25 DPBDchoice, 50 swim (重点: choice)IHR 或 RPE1 × 200 米游泳SBFinsOpt(重点:25 分钟两拍打腿,25 分钟换手)IHR 或 RPE2 × 50 SGolf on:10R(重点:中立肩)IHR 或 RPE1 × 100 TS —alt 25 LAR, 25 3R3S, 50 swim (25 @ NSPL, 25 @ -1SPL)(重点:隐身)1 × 50 TS快速游泳(重点:拉紧线)1 × 50 TS Dchoice1×50 TS快速游泳(重点:手和臀部的连接)IHR 或 RPE冷却4 × 75 秒,15R—alt 游泳 25 @ NSPL,25 @ -1SPL,25 @ -2SPL(重点:奇数:无重量手臂;偶数:在桶上)IHR 和 RPE总距离:1,700评论:迄今为止最长的不间断全程游泳——200米。转身后,你需要至少在肺里留有足够的空气,以便在水下蹬离水面后吹出呼吸管(如果你戴了呼吸管的话)。
7Longest Swim YetTraining zone: High aerobicTarget RPE range: 11 to 14Target heart-rate range: 80 to 95% of SLTHRWarm-Up4 × 50 on :10R—alt 50 DPBDchoice, 50 swim (focus: two-beat kick)4 × 50 on :10R—alt 25 SGSS, 25 swim BOYLFS (focus: red dot)IHR or RPEMain Set3 × 150 on :30R desc 1-3 FinsOpt—alt 25 SIDchoice, 50 swim (focus: choice), 25 DPBDchoice, 50 swim (focus: choice)IHR or RPE1 × 200 swim SBFinsOpt (focus: 25 two-beat kick, 25 hand swapping)IHR or RPE2 × 50 SGolf on :10R (focus: neutral shoulder)IHR or RPE1 × 100 TS—alt 25 LAR, 25 3R3S, 50 swim (25 @ NSPL, 25 @ -1SPL) (focus: stealth)1 × 50 TS swim fast (focus: tight line)1 × 50 TS Dchoice1 × 50 TS swim fast (focus: hand and hip connection)IHR or RPECool-Down4 × 75 on :15R—alt swim 25 @ NSPL, 25 @ -1SPL, 25 @ -2SPL (focus: odd: weightless arm; even: over the keg)IHR and RPETotal distance: 1,700Comments: Longest uninterrupted full-stroke swim yet—200. After your turn, you’ll want to have at least enough air in your lungs to blow your snorkel clear (if you are wearing one) once you surface from your underwater push-off.
8焦点切换训练区:高有氧目标 RPE 范围:11 至 14目标心率范围:SLTHR 的 80% 至 95%热身3 × 100 米游泳:15R FinsOpt(重点:25 米管、25 米手套、25 米换手、25 米红点)IHR 或 RPE主集2 × 100 游泳SBFins(重点:两次打腿以及手和臀部连接)1×100 游泳(重点:紧绷的线条、斑块和脸颊)IHR 或 RPE连续 4 分钟 VKR脚蹼—alt:15 秒双手放在胸前,15 秒双手露出水面(重点:拉紧线)按照 IHR 或 RPE 进行 10 分钟 50 秒游泳(重点:混合。循环至少三个不同的焦点 × 50 秒。)4×25 自由泳,按 IHR 或 RPE 进行——反向视频自由泳。这是反向游泳,脚先入水,就像你在看自己正常游泳的录像带,然后倒放一样。你需要保持脚尖指向正前方,但不要太多打腿,或者根本不要打腿。保持一条紧绷的线。手和前臂晒黑的那一侧,而不是通常的那一侧,将用作推进面。你必须在整个“划水”过程中保持肘部抬高,以便向后推进。冷却使用 IHR 或 RPE TS 脚蹼进行 2 × 100 次—alt 25 SPBDchoice、25 DPBDchoice、25 LAR、25 游泳(重点:从臀部打腿)IHR 或 RPE总距离:约 1,700(包括 VKR 的估计等值距离)评论:第一次尝试反向视频自由泳,你很可能会感到很尴尬。使用浮板可以减轻这种尴尬。注意要将注意力从一个画面转移到另一个画面。记住,在VKR(反向视频自由泳)中,重要的是不要把头往后仰,而是要快速打腿,确保你的喷水孔保持在水面以上。
8Focus SwitchingTraining zone: High aerobicTarget RPE range: 11 to 14Target heart-rate range: 80 to 95% of SLTHRWarm-Up3 × 100 swim on :15R FinsOpt (focus: 25 the tube, 25 the glove, 25 hand swapping, 25 red dot)IHR or RPEMain Set2 × 100 swim SBFins(focus: two-beat kick and hand and hip connection)1 × 100 swim (focus: tight line and patches and cheeks)IHR or RPE4-minute continuous VKR Fins—alt :15 hands on chest, :15 hands out of the water (focus: tight line)10-minute set of 50s swim on IHR or RPE (focus: mix. Cycle at least three different focus points × 50s.)4 × 25 cavort on IHR or RPE—reverse-video freestyle. This is swimming in reverse, feet first, as if you were watching a videotape of yourself swimming normally and then played it in reverse. You’ll want to point your toes without kicking much or at all. Keep a tight line. The suntanned side of the hand and forearm is used as a propelling surface instead of the usual side. You must keep the elbow high throughout the “pull” in order to make backward progress.Cool-Down2 × 100 on IHR or RPE TS Fins—alt 25 SPBDchoice, 25 DPBDchoice, 25 LAR, 25 swim (focus: kick from hips)IHR or RPETotal distance: approximately 1,700 (includes estimated equivalent for VKR)Comments: It’s likely that your first attempt at reverse-video freestyle will be a humbling experience. Using a pull-buoy can make it less so. Notice the emphasis on switching your focus from one mental image to another. Remember, on VKR, it is important not to tilt your head back but rather to kick fast enough that your blowhole stays above the water.
9演习回顾训练区:高有氧目标 RPE 范围:11 至 14目标心率范围:SLTHR 的 80% 至 95%热身10 × 50 在 :05R 上——FB、BB、SGND、SGNU、SGB、BBR、LAR、SGSS、3S&G、游泳各一个(重点:选择)IHR 或 RPE主集3×100米,20秒R—alt 25秒Dchoice,25秒游泳(重点:换手和两拍打腿)3 × 100 :15R—alt 25 5S&G,25 MR3S,25 3R3S,25 游泳(重点:划水次数。每次划水的 SPL 都应低于前一次。)IHR 或 RPE4 × 50 :10R TS —alt 25 SGSS,25 游泳(重点:木偶恢复)1 × 100 TS —alt 25 SGSS,25 快速游泳(重点:拉紧线),25 SGND 弱,25 快速游泳(重点:拉紧线。拉紧,拉紧,拉紧。)2 × 50 SGolf,2:00(或 1:00RMin)TS1 × 100—alt 25 SGB 良好,25 游泳速度快 @ NSPL,25 SGNU 弱,25 游泳速度快 @ -1SPLIHR 或 RPE冷却4 × 50 次:10R—alt 25 SGNU 弱,25 5S&G(重点:无重量手臂和中立肩)IHR 或 RPE总距离:1,800—刚好超过一英里!评论:偶尔回顾一下基础训练很有好处。和第一次尝试相比,你今天的训练体验如何?你今天有没有想念你的脚蹼?
9Drill ReviewTraining zone: High aerobicTarget RPE range: 11 to 14Target heart-rate range: 80 to 95% of SLTHRWarm-Up10 × 50 on :05R—one each of FB, BB, SGND, SGNU, SGB, BBR, LAR, SGSS, 3S&G, swim (focus: choice)IHR or RPEMain Set3 × 100 on :20R—alt 25 Dchoice, 25 swim (focus: hand swapping and two-beat kick)3 × 100 on :15R—alt 25 5S&G, 25 MR3S, 25 3R3S, 25 swim (focus: stroke count. Each should be at a lower SPL than the previous one.)IHR or RPE4 × 50 on :10R TS—alt 25 SGSS, 25 swim (focus: marionette recovery)1 × 100 TS—alt 25 SGSS, 25 swim fast (focus: tight line), 25 SGND weak, 25 swim fast (focus: tight line. Go tight, schlumpy, tight.)2 × 50 SGolf on 2:00 (or 1:00RMin) TS1 × 100—alt 25 SGB good, 25 swim fast @ NSPL, 25 SGNU weak, 25 swim fast @ -1SPLIHR or RPECool-Down4 × 50 on :10R—alt 25 SGNU weak, 25 5S&G (focus: weightless arm and neutral shoulder)IHR or RPETotal distance: 1,800—Just over one mile!Comments: It is good to revisit the fundamental drills from time to time. How was your experience with the drills today compared to the first time you tried them? Did you miss your fins today?
10 笔画计数扩展训练区:高有氧目标 RPE 范围:11 至 14目标心率范围:SLTHR 的 80% 至 95%热身3 × 100 游泳:10R SBFinsOpt —alt 25s @ N,-1,-2,-3SPLIHR 或 RPE主集4 × 25 游泳拳:10R @ N,-1,-2,-3SPL(重点:失重臂和激光束旋转扳机)IHR 或 RPE1 × 100 Dchoice FinsOpt4 × 50 游泳手指:15R @ N,-1,-2,-3SPL(重点:手和臀部连接)国际卫生条例/呼吸防护装备1 × 100 D选择4 × 75 游泳:20R @ N,-1,-2,-3SPL(重点:隐身和手套)4 × :30 VKR 位于 :15RIHR 或 RPE1 × 100 Dchoice TS2 × 50 SGolf,1:00RMin TS(重点:两拍踢球)IHR 或 RPE冷却2 × 100 on :10R TSOptFinsOpt —alt 50 LAR, 25 SGSS, 25 swim (重点:隐身和宽跟踪)IHR 或 RPE总距离:1,800(包括 VKR 的估计等值距离)评论:本次练习要特别强调划水计数。你应该尝试在所有速度下降低划水计数。在你更好地控制划水长度之前,一些低划水计数的游泳练习可能感觉更像是训练。规划一下你将选择的练习。选择那些可能有助于你下次正确游泳的练习。你是否注意到弱侧和强侧之间的差异变小了?如果没有,请查看练习说明。请别人阅读说明,观察你如何进行练习,然后给你反馈。注意,由于所有脚蹼的使用都是可选的,你可以赤脚完成整个练习。
10 Stroke Counting ExpandedTraining zone: High aerobicTarget RPE range: 11 to 14Target heart-rate range: 80 to 95% of SLTHRWarm-Up3 × 100 swim on :10R SBFinsOpt—alt 25s @ N, -1, -2, -3SPLIHR or RPEMain Set4 × 25 swim fists on :10R @ N, -1, -2, -3SPL (focus: weightless arm and laser-beam rotation trigger)IHR or RPE1 × 100 Dchoice FinsOpt4 × 50 swim fingers on :15R @ N, -1, -2, -3SPL (focus: hand and hip connection)IHR/RPE1 × 100 Dchoice4 × 75 swim on :20R @ N, -1, -2, -3SPL (focus: stealth and the glove)4 × :30 VKR on :15RIHR or RPE1 × 100 Dchoice TS2 × 50 SGolf on 1:00RMin TS(focus: two-beat kick)IHR or RPECool-Down2 × 100 on :10R TSOptFinsOpt—alt 50 LAR, 25 SGSS, 25 swim (focus: stealth and wide tracking)IHR or RPETotal distance: 1,800 (includes estimated equivalent for VKR)Comments: Greatly emphasize stroke counting in this practice. You should try to lower your stroke counts at all speeds. Until you gain better control of your stroke length, some of those low-stroke-count swims may feel more like drills. Plan for which drills you will choose. Choose drills that might help you do the next swim correctly. Are you noticing fewer differences between the weak and good sides? If not, review the drill descriptions. Ask someone to read the description, watch you execute the drill, and then give you feedback. Note that since all fin use was optional, you could have done this entire practice with bare feet.
1. 在巡航间隔图的每100巡航速度列中找到1:48。
1. Find 1:48 in the cruise pace per 100 column of the Cruise Interval Chart.
2. 查看 1:48 线至巡航间隔 200 列。
2. Look across the 1:48 line to the cruise interval 200 column.
3. 200 秒的游程是 3:50-32。这意味着你的游程间隔是 3:50,而你每次游动的目标时间是 3:32。这样,你在开始下一个 200 秒之前可以休息大约 18 秒。(请注意,同一行 100 秒游程间隔的游程——2:00-44——指的是 100 秒的游程间隔为 2:00,目标时间为 1:44,而不是 2:44。)
3. The entry in the 200 column is 3:50-32. This means that your interval is 3:50 and that your target time to match or beat on every swim is 3:32. This will give you about 18 seconds of rest before you start your next 200. (Note that the cruise interval entry in the 100 column on this same line—2:00-44—means an interval of 2:00 for 100s with a target time of 1:44, not 2:44.)
4. 由于你的间歇时间是3分50秒,所以在12分钟的训练中,你有足够的时间完成四次完整的循环和第五次循环的一部分。务必按照指示的全程游泳,要么完成整个循环,要么至少完成12分钟内以与剩余游泳时间相同(或更快)的速度完成的那一圈。
4. Since your interval is 3:50, you’ll have time to complete four full repeats and a portion of repeat number five in the 12-minute set. Always swim for the entire time indicated, finishing either the entire repeat or at least the lap during which 12 minutes ticks by at the same pace as the rest of the swim (or faster).
• 如果您在 2:44之后撞墙,那么您就完成了正分段游泳或吸盘分段游泳(例如,2:47 表示后半程比前半程慢 3 秒,即 1:25)。
• If you hit the wall after that 2:44 mark, then you’ve done a positive- or sucker-split swim (for example, a 2:47 means the second half was 3 seconds slower than the first half, or 1:25).
• 如果你刚好2分44秒完成,那么后半程的游程与前半程用时相同,也就是1分22秒。我们称之为均等分段。这样更好。
• If you finish exactly at2:44, the second half was swum in the same time as the first half, or 1:22. We call this an even split. Better.
• 但如果你在2分44秒之前完成——比如说2分42秒——那么你后半程比前半程快了2秒。这就是2秒的NS。说的就是这个!
• But if you finish before the 2:44 mark—say, 2:42—then you swam the second half 2 seconds faster than the first half. That’s a 2-second NS. Now, that’s what I’m talkin’ ’bout!
1. 错误判断了游泳的起跑速度。你可能需要以比预想慢得多的速度开始。慢下来的速度会让你之后游得更快。
1. Misjudging the correct pace for the start of the swim. You’ll likely need to start out at a pace that feels much slower than you think you’ll need. The slower pace will allow you to swim faster later.
2. 后半程加快划水节奏,却不注意保持每次划水的距离。通常的结果是后半程游得更吃力,而不是游得更快。
2. Increasing the stroke tempo in the second half with no attention to maintaining your distance per stroke. The usual result is harder swimming in the second half, not faster swimming.
焦点➤ Shift 和 Skate在训练或游泳的每一次划水过程中,都有一段时间你在水中向前冲刺,也有一段时间你在准备下一次划水时在身体的一侧滑行。我把这比作速度滑冰运动员的经历——每次她用一只冰鞋蹬地并将重心转移到另一只冰鞋上时,都会有明显的速度提升(这与游泳运动员的身体旋转以及她在旋转过程中的划水动作有关)。重心转移之后,当滑冰运动员准备进行下一次重心转移时,会有一段时间滑行而没有推进力(这与游泳运动员的流线型侧卧姿势有关,因为移臂会移向激光束旋转触发点)。在游泳中,当你保持手和臀部连接时,冲刺最大,当你以平衡、流线型的姿势游泳时,滑冰动作最有效,这最能保持速度。
FOCUS POINT ➤ Shift and SkateWith every stroke of a drill or swim, there is a period when you surge forward in the water and a period when you glide on one side of your body as you prepare to take the next stroke. I liken this to a speed skater’s experience—each time she pushes off with one skate and shifts her weight onto the other skate, there is a noticeable surge of speed (this correlates to a swimmer’s body rotation and to the stroke she takes during that rotation). After the weight shift, there is a period of gliding with no propulsion as the skater prepares to make the next weight shift (this correlates to a swimmer’s streamlined side-lying position, as the recovering arm moves toward the laser-beam rotation-trigger point). In swimming, the surge is greatest when you maintain the hand and hip connection, and the skating action is most effective when you swim in a balanced, streamlined position, which best conserves speed.
焦点➤前弓步这是手和髋连接焦点的延伸。你已经知道,每次核心旋转都与身体一侧的划水有关,同时,入水和伸展与身体另一侧的旋转有关。试试这个:当你旋转时,想象你划水的手臂作为一个支点,你的旋转以此为中心带动身体的另一侧猛烈向前。这个弓箭步动作带动手和手臂向前穿过水面,直达你的伸展点。与划水一样,弓箭步发生在身体核心的快速旋转过程中,并且是由于快速旋转而发生的。这种注意力的转移使你可以专注于向前移动。
FOCUS POINT ➤ Forward LungeThis is an extension of the hand and hip connection focus point. You already know that each core rotation is connected to a stroke on one side of the body and, simultaneously, that an entry and extension is connected to the rotation on the other side. Try this: As you rotate, think of your stroking arm as a fulcrum point from which your rotation drives the other side of your body aggressively forward. This lunging action drives the hand and arm forward through the surface of the water, straight to your extension point. As with the stroke, the lunge happens during, and because of, a snappy rotation of the body’s core. This shift in focus allows you to concentrate on what’s moving forward.
焦点➤皮划艇划桨划皮划艇时,你会将一只桨叶放入水中,然后利用躯干旋转,通过下手施加向后的力,通过上手施加向前的力。施加到上手的力会通过桨柄的刚性连杆,穿过下手形成的支点,最终传递到水中的桨叶。游泳时,你会使用类似的动作链。你会记得,紧线姿势下的肌肉张力将你的头部、躯干和臀部牢牢地连接在一起,形成一艘类似皮划艇的船只。你还会记得,我们利用肌肉张力线将你的整只手臂的桨叶与紧线(桨叶连杆)牢牢地连接起来。最后,你会记得,从滑板入水的焦点来看,下落或伸展手臂的动能会增加核心旋转的能量,从而通过紧线传递给划水手臂。扩展这些想法,如果你正确地把握了过桶抓水的时机,你应该感觉到桨叶连杆的肌肉张力一路延伸到你的背部,并通过核心的紧线延伸到你的另一侧肩膀和入水手臂。这种从一只手到另一只手的肌肉张力连线,提供了牢固的内部联系,其功能类似于硬式皮划艇桨所提供的外部联系。因此,入水臂的力量会直接传递到划水臂,就像施加在皮划艇桨上手的力量会传递到水中的桨叶一样。
FOCUS POINT ➤ Kayak PaddlingWhen you paddle a kayak, you place one blade of the paddle in the water and then use torso rotation to apply backward force through the lower hand and forward force through the upper hand. The forces that you apply to the upper hand are transmitted through the rigid link of the paddle handle, across the fulcrum created by the lower hand, and finally to the blade in the water. You use a similar chain of actions in swimming.You will recall that the muscular tension of your tight-line posture firmly connects your head, torso, and hips into a kayaklike vessel. You will also recall that we use a line of muscular tension to firmly connect your whole-arm paddle to your tight line—your paddle linkage. Finally, you will recall from the sliding-board-entry focus point that the kinetic energy of the falling or extending arm adds to the energy of the core’s rotation and thus is transmitted to the stroking arm through your tight line. Expanding upon these ideas, if you time your over-the-keg catch correctly, you should feel the muscular tension of your paddle linkage extend all the way across your back and through the tight line of your core to your other shoulder and the entering arm.This uninterrupted line of muscular tension from one hand to the other provides a firm, internal linkage that is functionally similar to the external link provided by the rigid kayak paddle. Thus, the force of the entering arm is transmitted directly to the stroking arm, much like the force applied to the upper hand on a kayak paddle is transmitted to the blade in the water.
1Cruise Pace 简介训练区:高有氧和乳酸阈值目标 RPE 范围:13 至 15目标心率范围:SLTHR 的 90% 至 100%热身4 × 25 在 :10R SBFinsOpt —alt 25 Dchoice, 25 swim4 × 50 上:10R—替代 25 3S&G、25 3R3SIHR 或 RPE主集1 × 200 游泳 NS SBFinsOpt(重点:紧线和红点)4 × 50 次:15 次右旋—交替 25 次 3R3S,25 次游泳(重点:划水次数。每次划水次数应低于上一次。)8分钟一组。CPace 50秒,10-15R(重点:下坡游泳和紧线)2×25 快速游泳:20R(重点:换位和滑行)IHR 或 RPE3 × 100 米:20R—alt 25 SPBDchoice,25 游泳(重点:皮划艇划桨),25 轻松游泳(重点:隐身),25 游泳(重点:皮划艇划桨)1 次 4 分钟游泳 @ CPaceIHR 或 RPE冷却1 × 50 游泳TSFinsOpt 25 @ NSPL, 25 @ -2SPL (重点:换挡和滑冰)4 × 25 在 :10R TSFinsOpt —alt 25 FB, 25 BBR, 25 SGSS, 25 3S&G1 × 50 游泳TSFinsOpt @ -2SPL(重点:下坡游泳)IHR 或 RPE总距离:约1,800评论:如果您想使用脚蹼进行一些巡航速度和巡航间隔练习,您需要进行一次使用脚蹼的T型游泳,这样您才能掌握合适的时间。使用训练呼吸管也是如此。在本级别剩余的练习中,显示的总距离是针对巡航速度为每100米1分50秒的人。游得越快,累积的距离就越长;游得越慢,累积的距离就越短。2巡航间隔介绍训练区:高有氧和乳酸阈值目标 RPE 范围:13 至 15目标心率范围:SLTHR 的 90% 至 100%热身1 × 300 TSOptSBFinsOpt —alt 25 Dchoice,25 swim(重点:选择)。针对练习和重点,使用多个不同的选择,每个循环一个。IHR 或 RPE主集8 × 25 :15R—alt 25 FB,25 SGB 良好,25 BB,25 游泳(重点:皮划艇划桨)IHR 或 RPE4 × 50 LAR 于 :10R SBFinsOpt —desc 1-64 × 50 上:10R SBFinsOpt作为 25 SGB 弱,25 游泳(重点:换挡和滑冰)2×25 自由落体,10R 旋转——向后踢板冲浪。与你在第二级中练习的踢板冲浪相同,只是方向是向后。同样,尝试不同的方式推动自己。6分钟一组。在CPace上以05-10R LOFO游50米IHR 或 RPE6 次 20 度 VKR 训练,使用 10 度脚蹼——肩膀上下摆动。(在每次 20 秒的重复训练中,逐渐增加踢腿速度,使肩膀露出水面,然后逐渐降低踢腿速度,回到起始位置。)IHR 或 RPE6分钟一组。在CInt上游泳50米IHR 或 RPE冷却4×50 :15R—alt 25 LAR,25 游泳(重点:前弓步)总距离:约 1,900(包括 VKR 的估计等值距离)评论:您可以看到CPace组和CInt组之间的区别。到目前为止,这类组的持续时间都比较短。随着训练的进展,组数会增加,以使其更具有氧训练的效果。务必尽快从练习的一个部分过渡到下一个部分,以确保您的心率(RPE)不会低于目标范围。3巡航时数桨训练区:高有氧和乳酸阈值目标 RPE 范围:13 至 15目标心率范围:SLTHR 的 90% 至 100%热身1 × 100 FinsOpt —alt 25 FB、25 SGB rt、25 BBR、25 SGB lft1 × 100 FinsOptTSOpt LAR 构建(构建意味着稳步加快)1 × 100 FinsOptTSOpt游泳(重点:50 分钟紧线,50 分钟皮划艇划桨)IHR 或 RPE主集10 × 25 次游泳,每次 10 次(重点:划水次数。不要让 SPL 随着组的进展而增加。)IHR 或 RPE6分钟一组。以CPace速度游100米,速度在10-15R之间(重点:划水次数。不要让它增加。)IHR 或 RPE6分钟一组。以CInt LOFO 游50秒(重点:划水次数。不要让它增加,除了LOFO可以稍微增加一点。)IHR 或 RPE4 × 50 on :10R SBFinsOpt —alt 25 5S&G, 25 3R3S(重点:紧线。在组合过程中,多次进行紧-松-紧的动作。)1×50游泳SLSSS2×200米非卧式游泳,每组之间休息时间随意。每组前100米,速度要比你的CPace慢,然后看看后100米你能游多快。IHR 或 RPE冷却8 × 25 游泳:10R 2 @ NSPL,4 @ -1SPL,2 @ -2SPL(重点:下坡游泳)IHR 或 RPE总距离:约2000评论:从CPace组直接过渡到Clnt组可能颇具挑战性。尽量在两组中保持相同的每桨长度划桨次数。4 巡航和钻探训练区:高有氧和乳酸阈值目标 RPE 范围:13 至 15目标心率范围:SLTHR 的 90% 至 100%热身4 × 50 上:10R SBFins —alt 25 BBR、25 SGB1 × 100—alt 25 SGB,25 游泳(重点:换位和滑行)IHR 或 RPE主集8分钟一组。以IHR或RPE(保持心率在目标范围内)游50秒。(重点:选择/混合)1 × 100 为 50 SGB,50 MR3SIHR 或 RPE8分钟一组。以CInt LOFO 方式游50秒(重点:奇数:向前弓步;偶数:皮划艇划桨)1 × 100 TSBBFins —alt 50 5S&G、50 3R3SIHR 或 RPE8 × 25 LAR on :20R—高度 25 建造,25 快速水下(你可以在不浮出水面呼吸的情况下完成长度吗?)1 × 100 米跳跃——侧泳。从侧滑姿势开始。完全保持侧身(不旋转),用伸展的手臂进行短划水并在水下收回,而上方的手臂进行长划水并在水面上收回。每次游动时,两侧交替进行。尝试不同的划水时机,找到最佳效果。保持平衡并拉紧线。IHR 或 RPE1 × 4:00 游泳 @ CPace冷却4 × 50 倍镜,10R SBFins —alt 25 SGB, 25 3S&G(焦点:红点)IHR 或 RPE总距离:约2000评论:在全程游泳中,务必尝试运用你已经掌握的练习方法。你对CPace和Clnt游泳越来越适应了吗?在CInt组中,在某些重复动作中,游得比图表上指示的目标时间更快是可以的,但前提是你的游速不低于目标时间。5巡航速度下的负分段和划桨计数训练区:高有氧和乳酸阈值目标 RPE 范围:13 至 15目标心率范围:SLTHR 的 90% 至 100%热身6 × 50 上:15R 降序 1-6 TSOptSBFinsOpt —alt 25 LAR,25 游泳(重点:划水次数;不要让它随着组的进展而增加)IHR 或 RPE主集4 分钟(或更长时间)游泳(距离能被 100 整除)NS(以您可以舒适地进行负分段的速度游泳。记录您的分段和完成时间。)IHR 或 RPE4 × 50,使用:15R脚蹼—alt 25 3S&G,25 快速游动(重点:拉紧线。在其中一个快速的脚蹼上拉紧。)IHR 或 RPE4 分钟游泳(与上述距离相同)NS(这次游泳应该比前一次更快。尝试以相同的前半段分段开始,但游得更快的后半段,以缩短用时。记录您的分段和完成时间。)8 × 25 快速:20R脚蹼—alt 25 LAR,25 游泳(在几个 LAR 和游泳中保持紧密联系。)IHR 或 RPE4 分钟游泳(与上述距离相同)NS(这个应该更快。你能否比其他的起跑速度快一点,并且仍然以更快的用时完成 NS?)1 × 100—alt 25 Dchoice,25 swim SLSSS(主动恢复。做些简单的工作比站着不动恢复得更快。)10分钟一组。以10-15R LOFO 速度在CPace下游100米(重点:划水次数。尽量在整组中保持一致。)IHR 或 RPE冷却4×50 3R3S,以IHR或RPE为基准(重点:选择/混合)。保持IHR/RPE低于目标范围。总距离:约2,100评论:快速游泳或脚蹼练习是了解自己游泳阻力是否过大的好方法。你能在CPace训练组结束时不增加划水次数的情况下完成LOFO吗?6. 重温游泳高尔夫训练区:高有氧和乳酸阈值目标 RPE 范围:13 至 15目标心率范围:SLTHR 的 90% 至 100%热身100—alt 25 DPBDchoice,25 swim(重点:紧线)100—alt 25 SIDchoice,25 swim(重点:选择)100—alt 25 RCDchoice,25 swim(重点:选择)IHR 或 RPE主集3 × 50 SGolf,2:00(或 1:00RMin)IHR 或 RPE3 × 100 :20R FinsOpt —alt 25 Dmix,25 游泳(重点:选择)IHR 或 RPE4×25 跳跃——狗刨式。保持紧绷的线和良好的平衡,会比你上次练习更容易吗?你有没有取得一些进步,值得让你最好的朋友知道?3 × 50 SGolf,1:45(或:45RMin)IHR 或 RPE1×150米游泳SLSSS(重点:拉紧绳子和管子50秒)IHR 或 RPE3 × 50 SGolf,每场 1:30(或 :30RMin)IHR 或 RPE12分钟一组。在Clnt LOFO上游泳(75秒、100秒或150秒任选)(重点:选择/混合)冷却4 × 50 上:10R—alt 25 SGB、25 5S&G(重点:划皮划艇)IHR 或 RPE总距离:约2,100评论:将你的SGolf成绩与你在3级第6次练习后记录的成绩进行比较。因为这次练习和那次练习完全相同(直到你在SGolf游泳练习后进入12分钟的CInt组),所以你将进行同类比较。在CInt组中,哪些重点选择能让你更容易达到目标时间?7更长的巡航速度训练区:高有氧和乳酸阈值目标 RPE 范围:13 至 15目标心率范围:SLTHR 的 90% 至 100%热身1×300米游泳 NSx100sIHR 或 RPE主集3 × 100 on :40R desc 1-3 SBFins —alt 25 SGB 弱,25 游泳(重点:选择),25 SGB 好,25 游泳(重点:选择)IHR 或 RPE1 × 150 游泳SBFinsOpt(重点:前弓步)16分钟一组。在CPace上以15-20R的节奏游200米(重点:50米紧线,50米手部交换,50米手部和臀部连接,50米皮划艇划桨)IHR 或 RPE1×50快速游泳(重点:紧线和红点)1 × 100 SGB翅片—alt 25 rt, 25 lft1×50 快速游泳脚蹼(重点:臀部灵活)IHR 或 RPE6分钟一组。您可以选择在CPace上以5-10圈的速度游25秒,或者在CPace上以10-15圈的速度游50秒。IHR 或 RPE冷却4 × 50 上:15R 作为 25 SGB,25 SGSSIHR 或 RPE总距离:约2,200评论:迄今为止最长的CPace组合。定期变换焦点有助于你保持技术,并快速打发时间。8 大量 50 年代训练区:高有氧和乳酸阈值目标 RPE 范围:13 至 15目标心率范围:SLTHR 的 90% 至 100%热身使用 :15R FinsOpt进行 3 × 100 米游泳(重点:1:变速和滑行,2:向前弓步,3:皮划艇划桨)IHR 或 RPE主集1 × 400 速度转换游泳 - CPace 下 75 米速度,25 米快速游泳(您能以多快的速度游完快速的 25 米,并仍能以多快的速度游完 CPace 下的 75 米?)20 × 50 在 :10R—奇数:Dmix;偶数:游泳@CPace(重点:选择/混合)IHR 或 RPE4×25 跳跃:20R 描述 1-4——坐姿浮板冲浪。坐在浮板上,以任何不触碰泳道绳的方式推动自己。沿着每段冲浪板,分别在大约四分之一、一半和四分之三处进行三次 360 度转弯。你的 360 度转弯可以是翻筋斗 360 度,也可以是转身 360 度。不要总是朝同一个方向转弯。IHR 或 RPE8 × :20 VKR 配 :10R脚蹼,肩部上下运动(与本级别练习 2 相同)。你的肩部能抬多高?冷却100次划水,游出距离TSOpt。(100次自由泳划水(每只手臂算一次划水),不打腿,你能游多远?看起来不像是练习?优秀的游泳者在短池中可以游200次或以上。)IHR 或 RPE总距离:约 2,200(包括 VKR 的估计等值距离)评论:当你进行这组 20 × 50 的训练时,在练习和 CPace 游泳之间交替进行,尽量以足够快的速度完成练习,以免心率下降太多。顺便问一下,你之前查过 50 秒的 CPace 时间吗?或者你还记得吗?最终,你会非常熟悉大多数较短的 CPace 时间。9练习回顾训练区:高有氧和乳酸阈值目标 RPE 范围:13 至 15目标心率范围:SLTHR 的 90% 至 100%热身1 × 100 TS —可选 25 FB、25 SGND、25 BBR、25 LAR1 × 100——交替 25 BB、25 SGNU、25 SGB、25 SGSS(重点:前弓步)1 × 100—alt 25 3S&G, 25 3R3S, 25 游泳拳头, 25 游泳IHR 或 RPE主集2×100米:20R—alt 25 Dchoice,25游泳(重点:宽跟踪和划水计数)2 × 50 次:10R—alt 25 3R3S,25 游泳(重点:向下刺入,而不是向下推)2 × 25 次:5R——尽可能减少划水次数,但看起来仍然像在游泳,而不是在钻孔。20分钟一组。在CInt LOFO上,可选择100米、150米或200米游动(重点:选择不同的游动方式。在每次游动之间或50米游动之间交替进行)。IHR 或 RPE1 × 100 游泳 SLSSS TSOpt1 × 150 游泳 BOYLFS TSOpt —alt 50 拳头,50 手指,50 手8 × 25 使用 :30R TSOpt 脚蹼快速游泳(重点:划水次数,赔率 @ NSPL,均值 @ -2SPL)IHR 或 RPE冷却4 × 50 上 :10R—alt 25 SGB 弱,25 5S&GIHR 或 RPE总距离:约2,300评论:再次强调,热身练习会重温基本训练——这也是在酒店泳池里打发时间的绝佳方式,毕竟酒店泳池不适合进行常规训练。在穿着脚蹼进行快速25秒游动的过程中,如果休息时间比平时长,你的心率可能会略微偏离目标范围。10 划水计数意识训练区:高有氧和乳酸阈值目标 RPE 范围:13 至 15目标心率范围:SLTHR 的 90% 至 100%热身4 × 75 次:10R—alt 25 次 SGB 弱划,25 次 3R3S(重点:换位和滑行),25 次游泳 BOYLFS(重点:划水计数)IHR 或 RPE主集6分钟一组。游泳50秒CInt LOFO—alt 1 @ NSPL,1 @ -1SPLIHR 或 RPE1 × 100 Dchoice FinsOpt3 × :30 VKR on :10R SBFinsOpt —双手放在胸前8分钟一组。游泳75秒CInt LOFO—alt 1 @ NSPL,1 @ -1SPLIHR 或 RPE1 × 100 Dchoice FinsOpt1 × 100 游泳 SLSSS FinsOpt(重点:皮划艇划桨)10分钟一组。游泳100米 CInt LOFO—alt 1 @ NSPL,1 @ -1SPLIHR 或 RPE4×25 自由泳脚蹼——水下打腿。每次游动开始时,在水下以笨拙的姿势和铁十字姿势(双臂向两侧伸直)开始打腿,目视前方。慢慢地将身体拉回紧绷的线形,以便最后三分之一的游动保持流线型。在最后三分之一的游动过程中,仅用双腿进行360度旋转,完成一系列1/4圈,每个旋转方向相同。尽量每次旋转都完全在水下完成。每25圈之间根据需要休息,然后下潜。3 × 50 3R3S 快速上:30R(重点:25 分钟前弓步,25 分钟换位和滑行)IHR 或 RPE冷却2 × 100 次:10R 3R3S—alt 50 次拳头,25 次手指,25 次手掌IHR 或 RPE总距离:约 2,300(包括 VKR 的估计等值距离)评论:在保持目标速度的同时,非常注重划水计数。务必尝试降低划水计数。选择练习时,不要总是选择最简单的——走出你的舒适区。快速3R3S组合表明,练习也可以作为高强度训练——但严格注意正确的执行和身体反馈仍然至关重要!水下踢腿的跳跃动作提供了许多学习机会。
1Introducing Cruise PaceTraining zone: High aerobic and lactate thresholdTarget RPE range: 13 to 15Target heart-rate range: 90 to 100+% of SLTHRWarm-Up4 × 25 on :10R SBFinsOpt—alt 25 Dchoice, 25 swim4 × 50 on :10R—alt 25 3S&G, 25 3R3SIHR or RPEMain Set1 × 200 swim NS SBFinsOpt (focus: tight line and red dot)4 × 50 on :15R—alt 25 3R3S, 25 swim (focus: stroke count. Each one should be lower than the last.)8-minute set. Swim CPace 50s on :10-:15R (focus: downhill swimming and tight line)2 × 25 swim fast on :20R (focus: shift and skate)IHR or RPE3 × 100 on :20R—alt 25 SPBDchoice, 25 swim (focus: kayak paddling), 25 swim easy (focus: stealth), 25 swim (focus: kayak paddling)1 × 4-minute swim @ CPaceIHR or RPECool-Down1 × 50 swim TSFinsOpt25 @ NSPL, 25 @ -2SPL (focus: shift and skate)4 × 25 on :10R TSFinsOpt—alt 25 FB, 25 BBR, 25 SGSS, 25 3S&G1 × 50 swim TSFinsOpt @ -2SPL (focus: downhill swimming)IHR or RPETotal distance: Approximately 1,800Comments: If you would like to swim some cruise pace and cruise interval sets with fins, you will need to do a T-swim with fins so that you’ll have an appropriate set of times to work with. Same goes for using a training snorkel. Throughout the remainder of the practices in this level, the total distance shown is for a person with a cruise pace of 1:50 per 100. Faster swimmers will rack up more distance—slower swimmers, less.2Introducing Cruise IntervalsTraining zone: High aerobic and lactate thresholdTarget RPE range: 13 to 15Target heart-rate range: 90 to 100+% of SLTHRWarm-Up1 × 300 TSOptSBFinsOpt—alt 25 Dchoice, 25 swim (focus: choice). Use many different choices, one for each cycle, for both the drill and the focus.IHR or RPEMain Set8 × 25 on :15R—alt 25 FB, 25 SGB good, 25 BB, 25 swim (focus: kayak paddling)IHR or RPE4 × 50 LAR on :10R SBFinsOpt—desc 1-64 × 50 on :10R SBFinsOpt as 25 SGB weak, 25 swim (focus: shift and skate)2 × 25 cavort on :10R—kickboard surfing, backward. Same as the kickboard surfing you did in level 2, only backward. Again, experiment with different ways to propel yourself.6-minute set. Swim 50s at CPace on :05-:10R LOFOIHR or RPE6 × :20 VKR on :10R Fins—shoulders up and down. (Within each 20-second repeat, gradually increase your kicking speed so that your shoulders come up out of the water, then gradually decrease your kicking speed and return to your starting position.)IHR or RPE6-minute set. Swim 50s on CIntIHR or RPECool-Down4 × 50 on :15R—alt 25 LAR, 25 swim (focus: forward lunge)Total distance: Approximately 1,900 (including estimated equivalent for VKR)Comments: You can see the difference between a CPace set and a CInt set. These types of sets have been rather short so far. As the workouts progress, the duration of the sets will increase in order to make them more of an aerobic workout. Be sure to move from one part of the practice to the next as quickly as possible so that your heart rate, or RPE, doesn’t drop below the target range.3 Counting Strokes While CruisingTraining zone: High aerobic and lactate thresholdTarget RPE range: 13 to 15Target heart-rate range: 90 to 100+% of SLTHRWarm-Up1 × 100 FinsOpt—alt 25 FB, 25 SGB rt, 25 BBR, 25 SGB lft1 × 100 FinsOptTSOpt LAR build (build means to get steadily faster)1 × 100 FinsOptTSOpt swim (focus: 50 tight line, 50 kayak paddling)IHR or RPEMain Set10 × 25 swim on :10R (focus: stroke count. Don’t let the SPL increase as the set progresses.)IHR or RPE6-minute set. Swim 100s @ CPace on :10-:15R (focus: stroke count. Don’t let it increase.)IHR or RPE6-minute set. Swim 50s on CInt LOFO (focus: stroke count. Don’t let it increase, except maybe a little on the LOFO.)IHR or RPE4 × 50 on :10R SBFinsOpt—alt 25 5S&G, 25 3R3S (focus: tight line. Go tight-schlumpy-tight several times during the set.)1 × 50 swim SLSSS2 × 200 swim NS with as much rest as you want between each repeat. On each repeat, swim the first 100 slower than your CPace, then see how fast you can swim the second 100.IHR or RPECool-Down8 × 25 swim on :10R 2 @ NSPL, 4 @ -1SPL, 2 @ -2SPL (focus: downhill swimming)IHR or RPETotal distance: Approximately 2,000Comments: Going right from the CPace set to the Clnt set may be quite challenging. Try to keep the same stroke count per length throughout both sets.4 Cruising and DrillingTraining zone: High aerobic and lactate thresholdTarget RPE range: 13 to 15Target heart-rate range: 90 to 100+% of SLTHRWarm-Up4 × 50 on :10R SBFins—alt 25 BBR, 25 SGB1 × 100—alt 25 SGB, 25 swim (focus: shift and skate)IHR or RPEMain Set8-minute set. Swim 50s on IHR or RPE (Keep HR in target range.) (focus: choice/ mix)1 × 100 as 50 SGB, 50 MR3SIHR or RPE8-minute set. Swim 50s on CInt LOFO (focus: odd: forward lunge; even: kayak paddling)1 × 100 TSSBFins—alt 50 5S&G, 50 3R3SIHR or RPE8 × 25 LAR on :20R—alt 25 build, 25 fast underwater (Can you complete the length without coming to the surface to breathe?)1 × 100 cavort—side swimming. Start from side-glide position. Staying entirely on that side (no rotation), swim by using your extended arm to take short strokes with underwater recoveries, while your top arm takes longer strokes and over-the-water recoveries. Alternate sides on each length. Experiment with the timing of your strokes to find out what works best. Keep your balance and tight line.IHR or RPE1 × 4:00 swim @ CPaceCool-Down4 × 50 on :10R SBFins—alt 25 SGB, 25 3S&G (focus: red dot)IHR or RPETotal distance: Approximately 2,000Comments: Always try to use an aspect of a drill you have mastered in your full-stroke swimming. Are you becoming more comfortable with CPace and Clnt swims? On CInt sets, it is okay to swim faster than the target time indicated on the chart during some of the repeats, but only if you swim none of them slower than the target time.5 Negative Splitting and Stroke Counting at Cruise PaceTraining zone: High aerobic and lactate thresholdTarget RPE range: 13 to 15Target heart-rate range: 90 to 100+% of SLTHRWarm-Up6 × 50 on :15R desc 1-6 TSOptSBFinsOpt—alt 25 LAR, 25 swim (focus: stroke count; don’t let it increase as the set progresses)IHR or RPEMain Set4-minute (or longer) swim (distance evenly divisible by 100) NS (Swim this at a speed you can negative split comfortably. Record your splits and finish time.)IHR or RPE4 × 50 on :15R Fins—alt 25 3S&G, 25 swim fast (focus: tight line. Go tight-schlumpy-tight on one of the fast ones.)IHR or RPE4-minute swim (same distance as above) NS (This swim should be faster than the previous one. Try to start with the same first-half split, but swim a faster second split for a faster elapsed time. Record your splits and finish time.)8 × 25 fast on :20R Fins—alt 25 LAR, 25 swim (Go tight-schlumpy-tight on several of the LARs and swims.)IHR or RPE4-minute swim (same distance as above) NS (This one should be faster still. Can you start this one a bit faster than you did the others and still NS with a faster elapsed time?)1 × 100—alt 25 Dchoice, 25 swim SLSSS (Active recovery. You’ll recover faster doing easy work than by just standing still.)10-minute set. Swim 100s @ CPace on :10-:15R LOFO (focus: stroke count. Try to keep it consistent throughout the set.)IHR or RPECool-Down4 × 50 3R3S on IHR or RPE (focus: choice/mix). Keep IHR/RPE below target ranges.Total distance: Approximately 2,100Comments: Fast swimming or drilling with fins is a great way to become aware of whether you are swimming with more resistance than necessary. Were you able to do the LOFO at the end of the CPace set without adding strokes?6Swimming Golf RevisitedTraining zone: High aerobic and lactate thresholdTarget RPE range: 13 to 15Target heart-rate range: 90 to 100+% of SLTHRWarm-Up100—alt 25 DPBDchoice, 25 swim (focus: tight line)100—alt 25 SIDchoice, 25 swim (focus: choice)100—alt 25 RCDchoice, 25 swim (focus: choice)IHR or RPEMain Set3 × 50 SGolf on 2:00 (or 1:00RMin)IHR or RPE3 × 100 on :20R FinsOpt—alt 25 Dmix, 25 swim (focus: choice)IHR or RPE4 × 25 cavort—dogpaddle. Does keeping a tight line and good balance make this drill any easier than the last time you did it? Have you made improvements that you should let your best friends know about?3 × 50 SGolf on 1:45 (or :45RMin)IHR or RPE1 × 150 swim SLSSS (focus: tight line and the tube by 50s)IHR or RPE3 × 50 SGolf on 1:30 (or :30RMin)IHR or RPE12-minute set. Swim (your choice of 75s, 100s, or 150s) on Clnt LOFO (focus: choice/mix)Cool-Down4 × 50 on :10R—alt 25 SGB, 25 5S&G (focus: kayak paddling)IHR or RPETotal distance: Approximately 2,100Comments: Compare your SGolf scores to the ones you wrote down after level 3, practice 6. Because this practice is exactly the same as that practice (until you come to the 12-minute CInt set after the SGolf swims), you will be comparing apples to apples. What focus choices make it easier to swim your target times in the Clnt set?7 Longer Cruise Pace WorkTraining zone: High aerobic and lactate thresholdTarget RPE range: 13 to 15Target heart-rate range: 90 to 100+% of SLTHRWarm-Up1 × 300 swim NSx100sIHR or RPEMain Set3 × 100 on :40R desc 1-3 SBFins—alt 25 SGB weak, 25 swim (focus: choice), 25 SGB good, 25 swim (focus: choice)IHR or RPE1 × 150 swim SBFinsOpt (focus: forward lunge)16-minute set. Swim 200s @ CPace on :15-:20R (focus: 50 tight line, 50 hand swapping, 50 hand and hip connection, 50 kayak paddling)IHR or RPE1 × 50 swim fast (focus: tight line and red dot)1 × 100 SGB Fins—alt 25 rt, 25 lft1 × 50 swim fast Fins(focus: snappy hips)IHR or RPE6-minute set. Swim your choice of 25s @ CPace on :5-:10R, or 50s @ CPace on :10-:15RIHR or RPECool-Down4 × 50 on :15R as 25 SGB, 25 SGSSIHR or RPETotal distance: Approximately 2,200Comments: Longest CPace set yet. Changing your focus points regularly will help you maintain your technique and will help you pass the time quickly.8Lots of 50sTraining zone: High aerobic and lactate thresholdTarget RPE range: 13 to 15Target heart-rate range: 90 to 100+% of SLTHRWarm-Up3 × 100 swim on :15R FinsOpt (focus: 1: shift and skate, 2: forward lunge, 3: kayak paddling)IHR or RPEMain Set1 × 400 speed-switching swim—alt 75 @ CPace, 25 fast (How fast can you swim the fast 25s and still swim the 75s at CPace?)20 × 50 on :10R—odd: Dmix; even: swim @ CPace (focus: choice/mix)IHR or RPE4 × 25 cavort on :20R desc 1-4—seated kickboard surfing. Sitting on a kickboard, propel yourself in any manner that does not involve touching lane ropes. Along each length, make three 360-degree turns, at roughly one quarter, half, and three quarters of the length. Your 360s may be either somersault 360s or turn-around 360s. Don’t always turn in the same direction.IHR or RPE8 × :20 VKR on :10R Fins, shoulders up and down (as in practice 2 in this level). How high can you get your shoulders?Cool-Down100 strokes for distance TSOpt. (How far can you swim with 100 freestyle strokes—each arm counts as a stroke—without extra kicking without it looking like a drill? Effective swimmers can swim 200 or more in a short-course pool.)IHR or RPETotal distance: Approximately 2,200 (includes estimated equivalent for VKR)Comments: As you do that set of 20 × 50, alternating between drill and CPace swimming, try to do the drill fast enough that your heart rate doesn’t drop much. By the way, did you have to look up your CPace time for 50s or did you remember it? Eventually, you will be very familiar with most of your shorter CPace times.9 Drill ReviewTraining zone: High aerobic and lactate thresholdTarget RPE range: 13 to 15Target heart-rate range: 90 to 100+% of SLTHRWarm-Up1 × 100 TS—alt 25 FB, 25 SGND, 25 BBR, 25 LAR1 × 100—alt 25 BB, 25 SGNU, 25 SGB, 25 SGSS (focus: forward lunge)1 × 100—alt 25 3S&G, 25 3R3S, 25 swim fists, 25 swimIHR or RPEMain Set2 × 100 on :20R—alt 25 Dchoice, 25 swim (focus: wide tracking and stroke count)2 × 50 on :10R—alt 25 3R3S, 25 swim (focus: pierce down, not push down)2 × 25 on :5R—take the fewest strokes possible, but still look like you are swimming, not drilling.20-minute set. Swim choice of 100s, 150s, or 200s on CInt LOFO (focus: choice and different choice. Alternate them either between swims or between 50s.)IHR or RPE1 × 100 swim SLSSS TSOpt1 × 150 swim BOYLFS TSOpt—alt 50 fists, 50 fingers, 50 hands8 × 25 swim fast on :30R TSOpt Fins(focus: stroke count, odds @ NSPL, evens @ -2SPL)IHR or RPECool-Down4 × 50 on :10R—alt 25 SGB weak, 25 5S&GIHR or RPETotal distance: Approximately 2,300Comments: Again, the warm-up revisits the fundamental drills—also an excellent way to spend some time in a hotel pool that is not conducive to normal practices. During that set of fast 25s with fins on, a longer-than-normal rest may drop your heart rate a bit out of target range.10 Stroke-Count AwarenessTraining zone: High aerobic and lactate thresholdTarget RPE range: 13 to 15Target heart-rate range: 90 to 100+% of SLTHRWarm-Up4 × 75 on :10R—alt 25 SGB weak, 25 3R3S (focus: shift and skate), 25 swim BOYLFS (focus: stroke count)IHR or RPEMain Set6-minute set. Swim 50s CInt LOFO—alt 1 @ NSPL, 1 @ -1SPLIHR or RPE1 × 100 Dchoice FinsOpt3 × :30 VKR on :10R SBFinsOpt—hands on your chest8-minute set. Swim 75s CInt LOFO—alt 1 @ NSPL, 1 @ -1SPLIHR or RPE1 × 100 Dchoice FinsOpt1 × 100 swim SLSSS FinsOpt (focus: kayak paddling)10-minute set. Swim 100s CInt LOFO—alt 1 @ NSPL, 1 @ -1SPLIHR or RPE4 × 25 cavort Fins—underwater kick. Start each length kicking underwater with schlumpy posture and in an iron-cross position (arms straight out to the sides), looking straight ahead. Slowly draw yourself into a tight-line position so that you finish the last third of the length streamlined. During that last third, rotate 360 degrees using just your legs to drive a series of ¼-turn rotations, each going in the same direction. Try to perform every rotation completely underwater. Take as much rest as needed between each 25 and descend them.3 × 50 3R3S fast on :30R (focus: 25 forward lunge, 25 shift and skate)IHR or RPECool-Down2 × 100 on :10R 3R3S—alt 50 fists, 25 fingers, 25 handsIHR or RPETotal distance: Approximately 2,300 (Includes estimated equivalent for VKR)Comments: Big emphasis on stroke counting while keeping your speed on target. Always try to lower your stroke counts. When you have drill choices, don’t always pick the easiest ones—get out of your comfort zone. The fast-3R3S set shows that drills can be used as high-intensity training too—but strict attention to proper execution and bodily feedback is still vital! That underwater-kick cavort provides lots of learning opportunities.
焦点➤核心旋转节奏我们一直在学习的技术利用围绕身体长轴的核心旋转作为推进的主要引擎。它依靠肩膀、手臂和手作为连接动力源和水流的传输装置。从第一级开始,你就一直在以不同的节奏进行长轴旋转 (LAR) 练习。通过旋转连接练习(MR3S 和 3R3S),你已经学会了如何将划水动作与核心连接起来,从而将旋转力传递到你的整臂桨叶上。现在,如果你想提高游泳速度,你必须提高划水节奏。要做到这一点,你的直觉告诉你只需加快手臂的摆动速度。但如何加快手臂的摆动速度至关重要。提高划水节奏必须从加快核心旋转节奏开始。目标是让手臂与更快的长轴旋转同步,同时保持手与髋的连接。如果你只是跟随直觉,加快手臂的摆动速度,你就会失去手与髋的连接,以及核心长轴旋转本应在每次划水时带来的速度提升。用核心旋转来设定你的游泳节奏,而不是用肩膀或手臂。
FOCUS POINT ➤ Core-Rotation TempoThe technique we have been learning uses core rotation around the long axis of the body as the primary engine of propulsion. It relies on the shoulders, arms, and hands to serve as the transmission that links that power source to the water. You have been doing long-axis rotation (LAR) drills at various tempos since level 1. Through your rotation-connection drills (MR3S and 3R3S), you have learned to connect your strokes to your core so that they transmit rotational forces to your whole-arm paddles.Now, if you want to increase your swimming speed, you have to increase your stroke tempo. To do this, instinct tells you to simply move your arms faster. But how you move your arms faster is crucial. An increase in stroke tempo must begin as an increase in core-rotation tempo. The goal then is to move your arms in sync with this faster long-axis rotation while maintaining your hand to hip connections. If you instead follow your instinct and simply move your arms faster, you will lose the hand-to-hip connection as well as the surge of speed that your core long-axis rotation should add to every stroke. Set your swimming tempo with your core rotation, not with your shoulders or arms.
• 巡航速度和巡航间隔组:如果您已经使用脚蹼和/或训练呼吸管进行过 T 型游泳,那么使用相同的设备适度进行 CPace 和 CInt 组也是可以的。
• Cruise pace and cruise interval sets: If you have done a T-swim with fins and/or training snorkel, then it is okay to do CPace and CInt sets, in moderation, with the same equipment.
• 乳酸耐力和乳酸耐受性组:在不使用任何设备的情况下完成每组测试后,您可以使用任何您想要的设备组合重复任何测试组,以增加计划的多样性和训练压力。
• Lactate-endurance and lactate-tolerance sets: Once you have performed each test set with no equipment, you may repeat any of the test sets with any combination of equipment you desire in order to add variety and training stress to your program.
1演习回顾和巡航训练区:无乳酸冲刺,高有氧和乳酸阈值目标 RPE 范围:13 至 15+目标心率范围:SLTHR 的 90% 至 100%热身10分钟。连续完成所有练习(VK和VKR除外),每个练习至少完成25个,并对有提升空间的练习完成50个或更多。然后以10R(重点:选择/混合)的速度下降25秒,完成10分钟。IHR 或 RPE主集4分钟一组。25秒:10R FinsOpt——交替25秒游泳(重点:核心旋转节奏),25秒LAR(重点:紧线)。交替两个快速长度和一个非常轻松的长度。IHR 或 RPE16分钟一组。以CInt为单位游200米或150米(重点:划水次数。尽量在每次重复的最后阶段少划一次。)IHR 或 RPE在OACI上进行8×12次短距离冲刺——打腿/转身/游泳。每次短距离冲刺都是用力蹬水,然后紧线冲刺打腿,直到刚过仰泳旗杆(约6码/米)。在不触底或泳道绳的情况下,尽可能地转身,然后冲刺游回池壁(攻击池壁)。IHR 或 RPE10分钟一组。在CInt LOFO上游75秒或50秒(重点:混合)IHR 或 RPE冷却4分钟脚蹼练习。以较快的速度开始持续游泳。在整个游泳过程中,逐渐降低核心旋转节奏(并保持划水与核心旋转同步)。IHR 或 RPE评论:回顾基础练习时,你能记住所有动作吗?还是需要看练习列表才能记住?你能一口气完成整个列表吗?记住要快速地从练习的一个环节过渡到下一个环节;每个环节之间的休息时间不应超过测量心率和更换器材所需的时间。2长途巡航训练区:无乳酸冲刺,高有氧和乳酸阈值目标 RPE 范围:13 至 15+目标心率范围:SLTHR 的 90% 至 100%热身100 个 SPBDchoice SBFins。选择您最不喜欢的。100 个 DPBDchoice SBFins。选择你最不喜欢的。6 分钟一组。75 秒游泳:10R—alt 25 拳头,25 手指,25 手(重点:在桶上方)IHR 或 RPE主集IHR 或 RPE20分钟一组。在CInt LOFO上游泳300米(或更长距离)IHR 或 RPE8 次短距离冲刺 OACI——奇数:25 分钟冲刺游泳;偶数:12.5 分钟水下冲刺打腿,其余距离轻松游泳IHR 或 RPE6分钟一组。以比CPace快3-4秒的速度游50秒,看看每次重复能休息多久。冷却6分钟一组。50秒:10R TSOptFinsOpt —alt 25 Dchoice,25秒游泳(重点:换位、滑行和换手)评论:对于20分钟巡航间歇训练,可以为最后一组选择不同的距离,这样你的完成时间更接近20分钟。如果你决定游400米,你的巡航间歇时间为7分45秒,那么你的第三组将从15分30秒开始,到23分15秒结束。你也可以选择在最后一组游250米,巡航间歇时间为4分50秒,这样你就可以在20分20秒完成这组训练,更接近预期的训练时长。3更长的巡航训练区:高有氧和乳酸阈值目标 RPE 范围:13 至 15+目标心率范围:SLTHR 的 90% 至 100%热身4分钟一组。 50 秒:10R—替代 25 SGNU、25 SGB4分钟一组。50秒开启:10R TS —alt 25 SGND,25 3R3S(重点:核心旋转节奏)4分钟准备。在10R desc TS上游泳50秒。你能防止你的SPL增加太多吗?IHR 或 RPE主集6分钟一组。在CPace游泳(选择巡航时间为6分钟或更长的最短图表距离,并尝试准确游完您的巡航时间。)IHR 或 RPE14分钟一组。以CInt速度游200米(或更长时间)。每次循环的最后阶段,尝试降低SPL。IHR 或 RPE10分钟一组。在CInt LOFO上游泳100米(或更短)IHR 或 RPE冷却6分钟一组。100秒:10R BOYLFS FinsOpt —alt 25 LAR,25 RCDchoice,50 swim(焦点:红点)IHR 或 RPE评论:在主要练习中,各部分之间没有额外的休息。现在你应该已经在你不太喜欢的那一侧做了足够的呼吸,当你看到BOYLFS时,你应该会思考该选择哪一侧——如果没有,那么多选择你不太喜欢的那一侧会对你更有益。4 16分钟乳酸耐力训练区:无乳酸冲刺、乳酸阈值和红线目标 RPE 范围:9 至 18+目标心率范围:SLTHR 的 70% 至 105%热身5分钟。持续练习/游泳——25分钟SIDchoice,25分钟LAR,50分钟游泳(重点:25分钟紧线,25分钟皮划艇划桨)5分钟。用TS重复上述步骤IHR 或 RPE主集5分钟一组。使用OACI脚蹼进行短距离冲刺——奇数:25分钟游泳;偶数:25分钟大角度(重点:核心旋转节奏)IHR 或 RPE测试(LEnd),每组16分钟。以1:1的W/RInt比例(02范围[间隔,快2,慢,平均声压级,心率])游泳50秒(轻松游泳、上下摆动或在水下抵抗阻力呼气比静止不动更有利于恢复。)4×25 跳跃 OACI——划水过桶。俯卧在水中,双臂在身前。双臂伸直,呈划水过桶姿势。只用划水动作(前臂在垂直平面内左右划动,交替调整手部倾斜角度,使每次划动时,水都会流向双脚,无论是进水还是出水)来推动身体。不要踢腿!如果你的姿势和平衡能力不够完美,两腿之间夹一个浮板可以起到辅助作用。IHR 或 RPE5分钟一组。以CPace速度游50秒,速度:10-15R LOFO(重点:划水次数。不要让它增加。)IHR 或 RPE冷却5 分钟组合。50 秒:10R SBFinsOpt — 混合 Dchoice 并根据需要游泳(重点:核心旋转节奏)IHR 或 RPE评论:如果你正确地完成了测试组,你的心率将接近最大值,RPE 值也将达到 18 或更高。你应该能够在 CPace 组中保持比测试组更低的划水次数。如果你还没有防水笔记本,你需要剪开一个 Tyvek 信封,在泳池边记录你的测试组结果。5 18分钟乳酸耐力训练区:乳酸阈值和红线目标 RPE 范围:9 至 18+目标心率范围:SLTHR 的 70% 至 105%热身10分钟一组。以IHR或RPE TSOpt模式游50秒(重点:划水次数。你能阻止它大幅增加吗?)。从慢速开始,逐渐增加强度,使心率缓慢增加。主集测试(LEnd),每组18分钟。以1:1的配速(W/RInt:03Range[间隔,快2,慢,平均声压级,心率])游75秒。或许可以在每次快速75秒游完后的恢复期,游一次EZ 50 BOYLFS。IHR 或 RPE1 × 100 EZ 游泳 SLSSS(或者如果你愿意的话,双臂过臂)IHR 或 RPE8分钟一组。在CInt LOFO上游100米(重点:划水计数、换位和滑行)IHR 或 RPE冷却6分钟一组。50秒SIDchoice,IHR或RPE FinsOpt。每次重复时尝试降低IHR或RPE。评论:以比你认为需要的慢一些的速度开始热身。从主要组的一个部分过渡到下一个部分,中间无需额外休息——只需检查你的心率即可。当你看到低速游动(LOFO)时,你能游多快?6 20分钟乳酸耐力训练区:乳酸冲刺和红线目标 RPE 范围:9 至 18+目标心率范围:SLTHR 的 70% 至 105%热身8分钟一组。50秒:10R FinsOpt —alt DPBDchoice、SIDchoice、RCDchoice、游泳(重点:选择)BOYLFSIHR 或 RPE主集3 × 50 SGolf on :45R(重点:核心旋转节奏)IHR 或 RPE4分钟一组。OACI短距离冲刺——踢腿/转身/踢腿。这些动作与本级别练习1中的短距离冲刺类似——刚过仰泳旗杆再返回——只不过现在你得向两个方向冲刺踢腿。用你的双手尽可能快地敲击甲板,然后开始冲刺。尽量使用与敲击甲板时相同的踢腿节奏。IHR 或 RPE测试(结束),20分钟一组。以1:1的游泳/游泳比例(0.4秒/范围)游100米([间隔,快2,慢,平均声压级,心率])。轻松的仰泳非常适合高强度自由泳之间的恢复,因为它能让你自由呼吸。4×25 自由泳,10R 自由泳——平泳。完全俯卧,身体不要摇晃。等长游动时,双腿在水面像阻力伞一样张开。通过抬头呼吸,而不是转动头部。看看你能保持多大的平衡,以及游得有多流畅。IHR 或 RPE3 × 50 SGolf on :30R(重点:两拍踢球)IHR 或 RPE冷却6分钟一组。以CInt+5秒的间隔游50秒(只需完成间隔,无需达到目标时间。)(重点:两拍打腿)IHR 或 RPE评论:尽量保持第二组SGolf的成绩与第一组SGolf的成绩持平或更低。即使疲惫不堪,也要利用放松时间,正确运用游泳技巧。7 24分钟乳酸耐力训练区:无氧冲刺和红线目标 RPE 范围:9 至 18+目标心率范围:SLTHR 的 70% 至 105%热身6分钟一组。连续进行FinsOptTSOpt —alt 25 LAR,25 游泳(重点:两拍打腿),25 RCDchoice,25 游泳(重点:两拍打腿)。随着组数的进行,每次25游泳的速度都应该比上一次略快。IHR 或 RPE主集4 × 12.5 短距离冲刺,间隔 30 分钟。冲刺或踢水半程,轻松游完剩余距离,然后休息至少 30 秒或轻松游 25 秒,再进行接下来的 12.5 秒。IHR 或 RPE100 次划水,距离TSOpt。看看你能用 100 次自由泳划水游多远,就像你在第 4 级练习 8 中做的那样。测试(LEnd),24分钟一组。以1:1的W/RInt比例(0.6秒范围)游200米([间歇,快2,慢,平均SPL,HHR])(或许在快速200米之间交替进行25次低划数游泳和25次慢速游)。IHR 或 RPE100 次划水,距离TSOpt。这次你能比半小时前游得更远吗?IHR 或 RPE1 × 200 快速游泳。你能在这一项上游得比测试集中最快的速度更快吗?IHR 或 RPE冷却100 次划水,距离TSOpt(游得更远的最后机会。)IHR 或 RPE评论:在测试组中,如果你的间歇允许你在24分钟之前的任何时间开始最后200米,那就坚持游完全程,即使这需要超过24分钟。如果你真的全力以赴,最后200米的快速游程应该会让你达到比测试组更高的乳酸峰值,甚至可能创下心率新高。8乳酸耐受性——50秒训练区:无氧冲刺和红线目标 RPE 范围:9 至 19+目标心率范围:SLTHR 的 70% 至 110%热身8分钟一组。根据IHR或RPE进行50秒的速泳。尽量以较快的速度完成8分钟(重点:完成划水、下坡游泳、皮划艇划桨以及核心旋转节奏)IHR 或 RPE主集8×12.5 短距离脚蹼冲刺。从池中俯卧开始。水平俯卧,以紧凑快速的踢腿动作开始,并尝试尽快加速。6 到 10 次踢腿后,增加划水次数,并以冲刺速度游至终点。EZ 62.5 或以上,返回池中进行下一轮。IHR 或 RPE测试(LTol),在 3:00 时游 8 × 50 分钟(或在 4:00—1:00Cut 时游 6 分钟)[快2,慢,平均声压级,心率](或许 25 秒 EZ 训练和游泳混合,在重复之间短暂休息)IHR 或 RPE4×25 跳跃——多种划桨方式。在每组长度上,尝试不同的身体姿势和手部位置——仰卧、侧卧或俯卧;头先入水或脚先入水;双手在同一平面或两个不同平面划桨——由你选择。同样,如果你有姿势或平衡问题,浮板可能会有所帮助。冷却4分钟一组。EZ 50秒,10R TSOpt ——alt 25 SGSS,25秒游泳(重点:紧线和两拍打腿)。尽量每次游泳时降低SPL。IHR 或 RPE评论:虽然主组看起来似乎不需要太远的距离,但如果你全力以赴地完成50秒的重复练习,这组练习会非常有压力。一定要完成整个跳跃动作,并在主组结束后进行冷却。如果冷却结束后你还没有恢复到足够的体力,可以多进行一些轻松游泳。9 乳酸耐受性——100秒训练区:无氧冲刺和红线目标 RPE 范围:9 至 19+目标心率范围:SLTHR 的 70% 至 110%热身连续 6 分钟 25 秒TSOpt —alt 25 游泳 @ NSPL、25 游泳 @ -1SPL、25 游泳 @ -2SPL、25DchoiceIHR 或 RPE主集4×25快速游泳OACIIHR 或 RPE1×100 游泳 SLSSS(重点:换位和滑冰)IHR 或 RPE测试(LTol),游4×100米(或75米-2分00秒Cut),每组6分钟[快2,慢,平均声压级,心率(HHR)]。你之前做过的一些跳跃动作,在高强度重复训练之间可以起到很好的恢复作用。IHR 或 RPE1×100米游泳SLSSS(重点:两拍打腿)4 × 25 游泳脚蹼快速 OACI(重点:划水次数下降)IHR 或 RPE冷却连续 6 分钟 25 秒TSOpt —alt 25 游泳 @ NSPL、25 游泳 @ -1SPL、25 游泳 @ -2SPL、25 DchoiceIHR 或 RPE评论:使用快速脚蹼游泳,可以更好地了解自己何时承受了不必要的阻力。你最近重新计算过你的SLTHR目标心率范围了吗?随着你的有氧状态越来越好,你的SLTHR也会随之变化。10 乳酸耐受性——200秒训练区:乳酸阈值和红线目标 RPE 范围:9 至 19+目标心率范围:SLTHR 的 70% 至 110%热身1 × 300 游泳TSOpt —alt 100 次拳头,100 次手指,100 次手(重点:两拍打腿)4 × 25 次游泳:10R TSOpt(重点:最低划水次数)IHR 或 RPE主集6分钟一组。短距离冲刺(FinsOpt) ——这被称为“突破”。这是一种连续的游泳方式,大部分时间都以非常轻松的速度完成,但偶尔你会从池中猛烈地冲刺到池壁(就像你刚刚意识到自己被鲨鱼追赶一样)。确保进行足够多的轻松游泳,为下一次全力冲刺做好准备。测试(LTol),在12:00游3×200米(或150米—4:00Cut)[快2,慢,平均声压级,心率(HHR)]。轻松游泳或使用脚蹼进行训练有助于高强度重复训练之间的恢复。IHR 或 RPE4×25 自由泳,15R 自由泳。这类似于你在第二级练习 3 中做的自由泳加水下移臂,但现在你应该尽量减少每次游动时浮出水面换气的次数。你能完全在水下完成部分或全部动作吗?冷却4分钟一组。以IHR或RPE TSOpt标准游50秒(重点:两拍打腿)。以CPace速度开始,每次游动比前一次慢2到3秒。尝试在整组训练中减少划水次数。评论:在测试组游泳之间的长时间休息期间,你应该将时间平均分配用于轻松游泳和你选择的练习——脚蹼在这里是可以的。高强度重复训练之间的主动休息活动(心率接近最大心率的70%)是专注于技术的绝佳机会。
1Drill Review and CruiseTraining zone: Alactic sprints, high aerobic and lactate thresholdTarget RPE range: 13 to 15+Target heart-rate range: 90 to 100+% of SLTHRWarm-Up10 minutes. Move continuously through all the drills (except VK and VKR), doing at least 25 of each and 50 or more of those for which you have room for improvement. Then swim 25s descending on :10R (focus: choice/mix) to finish the 10 minutes.IHR or RPEMain Set4-minute set. 25s on :10R FinsOpt—alt 25 swim (focus: core-rotation tempo), 25 LAR (focus: tight line). Alt two fast lengths and one very easy length.IHR or RPE16-minute set. Swim 200s or 150s on CInt (focus: stroke count. Try to take one fewer stroke on the last length of each repeat.)IHR or RPE8 × 12 short sprints on OACI—kick/turn/swim. Each of these short sprints is a hard push to a tight-line sprint kick to just past the near backstroke flags (about six yards/meters). Turn any way you can without touching the bottom or the lane ropes and sprint swim back to the wall (attack the wall).IHR or RPE10-minute set. Swim 75s or 50s on CInt LOFO (focus: mix)IHR or RPECool-Down4-minute set Fins. A continuous swim starting at a fairly fast pace. Gradually decrease your core-rotation tempo (and keep your strokes in sync with those rotations) throughout the swim.IHR or RPEComments: In revisiting the fundamental drills, were you able to remember them all or did you need to see the drill list? Were you able to work through the whole list without stopping? Remember to move quickly from one segment of the practice to the next; you should need no more rest between segments than what is necessary for taking heart rates and making equipment changes.2 Long CruiseTraining zone: Alactic sprints, high aerobic and lactate thresholdTarget RPE range: 13 to 15+Target heart-rate range: 90 to 100+% of SLTHRWarm-Up100 SPBDchoice SBFins. Choose your least favorite ones.100 DPBDchoice SBFins. Choose your least favorite ones.6-minute set. 75s swim on :10R—alt 25 fists, 25 fingers, 25 hands (focus: over the keg)IHR or RPEMain SetIHR or RPE20-minute set. Swim 300s (or any longer distance) on CInt LOFOIHR or RPE8 × short sprints OACI—odd: 25 sprint swim; even: 12½ sprint kick underwater and swim easy for the rest of the lengthIHR or RPE6-minute set. Swim 50s at 3-4 seconds faster than CPace and see how little rest you can take for each repeat.Cool-Down6-minute set. 50s on :10R TSOptFinsOpt—alt 25 Dchoice, 25 swim (focus: shift and skate and hand swapping)Comments: For the 20-minute cruise interval set, it’s okay to choose a different distance for the last repeat of the set so that your finish time is closer to 20 minutes. If you decided to swim 400s and your CInt is 7:45, your third repeat would start at 15:30 and end at 23:15. You might instead choose to swim a 250—CInt 4:50—on the last repeat, which would allow you to finish the set at 20:20—much closer to the intended set duration.3 Even Longer CruiseTraining zone: High aerobic and lactate thresholdTarget RPE range: 13 to 15+Target heart-rate range: 90 to 100+% of SLTHRWarm-Up4-minute set. 50s on :10R—alt 25 SGNU, 25 SGB4-minute set. 50s on :10R TS—alt 25 SGND, 25 3R3S (focus: core-rotation tempo)4-minute set. Swim 50s on :10R desc TS. Can you prevent your SPL from increasing much?IHR or RPEMain Set6-minute set. Swim @ CPace (Choose the shortest chart distance with a cruise time of 6:00 or longer and try to swim your cruise time exactly.)IHR or RPE14-minute set. Swim 200s (or longer) on CInt. Try for a lower SPL on the last length of each repeat.IHR or RPE10-minute set. Swim 100s (or shorter) on CInt LOFOIHR or RPECool-Down6-minute set. 100s on :10R BOYLFS FinsOpt—alt 25 LAR, 25 RCDchoice, 50 swim (focus: red dot)IHR or RPEComments: During the main set, there is no extra rest between segments. By now you should have done enough breathing on your less-favorite side that when you see BOYLFS, you should have to think about which side to choose—if not, you would profit from choosing your less-favorite side more often.4 16-Minute Lactate EnduranceTraining zone: Alactic sprints, lactate threshold, and red lineTarget RPE range: 9 to 18+Target heart-rate range: 70 to 105+% of SLTHRWarm-Up5 minutes. Continuous drill/swim—alt 25 SIDchoice, 25 LAR, 50 swim (focus: 25 tight line, 25 kayak paddling)5 minutes. Repeat above with TSIHR or RPEMain Set5-minute set. Short sprints on OACI Fins—odd: 25 swim; even: 25 LAR (focus: core-rotation tempo)IHR or RPETEST (LEnd), 16-minute set. Swim 50s on 1:1 W/RInt :02Range [interval, fast2, slow, avgSPL, HHR] (Easy swimming, bobbing, or exhaling underwater against some resistance is more effective for recovery than just standing still.)4 × 25 cavort OACI—sculling over the keg. Lay prone in the water with both arms in front of you. Reach into the over-the-keg position with both arms. Use only sculling motions (side-to-side sweeps of your forearms in a single vertical plane, alternating the pitch of your hands so that they deflect water toward your feet with each sweep, in or out) to propel yourself. No kicking! If you have something less than perfect posture and balance, a pull-buoy between your legs can be a useful crutch.IHR or RPE5-minute set. Swim 50s @ CPace on :10-:15R LOFO (focus: stroke count. Don’t let it increase.)IHR or RPECool-Down5-minute set. 50s on :10R SBFinsOpt—mix Dchoice and swim as desired (focus: core-rotation tempo)IHR or RPEComments: If you do the test set correctly, you will hit near-maximal heart rates and an RPE of 18 or more. You should be able to keep a lower stroke count during the CPace set than during the test set. If you haven’t acquired a waterproof notebook yet, you’ll need to cut up a Tyvek envelope that you can use for recording your test-set results at the pool’s edge.5 18-Minute Lactate EnduranceTraining zone: Lactate threshold and red lineTarget RPE range: 9 to 18+Target heart-rate range: 70 to 105+% of SLTHRWarm-Up10-minute set. Swim 50s on IHR or RPE TSOpt(focus: stroke count. Can you prevent it from increasing much?). Start slow and gradually increase intensity so that HR increases slowly.Main SetTEST (LEnd), 18-minute set. Swim 75s on 1:1 W/RInt :03Range [interval, fast2, slow, avgSPL, HHR]. Perhaps swim an EZ 50 BOYLFS during the recovery period between each fast 75.IHR or RPE1 × 100 EZ swim SLSSS (or double-overarm lollygag if you prefer)IHR or RPE8-minute set. Swim 100s on CInt LOFO (focus: stroke count and shift and skate)IHR or RPECool-Down6-minute set. 50s SIDchoice on IHR or RPE FinsOpt. Try for a lower IHR or RPE on each repeat.Comments: Start the warm-up at a slower pace than you think you’ll need. Move from one section of the main set to the next with no extra rest—just check your HR and go. How much faster are you able to swim when you see LOFO?6 20-Minute Lactate EnduranceTraining zone: Alactate sprints and red lineTarget RPE range: 9 to 18+Target heart-rate range: 70 to 105+% of SLTHRWarm-Up8-minute set. 50s on :10R FinsOpt—alt DPBDchoice, SIDchoice, RCDchoice, swim (focus: choice) BOYLFSIHR or RPEMain Set3 × 50 SGolf on :45R (focus: core-rotation tempo)IHR or RPE4-minute set. Short sprints on OACI—kick/turn/kick. These are just like the short sprints in practice 1 in this level—just past the backstroke flags and back—except that now you sprint kick in both directions. Drum your hands as fast as you can on the deck, then take off on your sprint. Try to use the same kick tempo as the tempo you made when you were drumming.IHR or RPETEST (LEnd), 20-minute set. Swim 100s on 1:1 W/RInt :04Range [interval, fast2, slow, avgSPL, HHR]. Swimming an easy backstroke is great for recovery between high-intensity freestyle repeats because it allows you to breathe freely.4 × 25 cavort on :10R—swim flat. Swim entirely on your stomach with no body roll whatsoever. On even lengths, spread your legs wide at the surface like a drag chute. Breathe by lifting your head, not by turning it. See how balanced you can remain and how smoothly you can swim.IHR or RPE3 × 50 SGolf on :30R (focus: two-beat kick)IHR or RPECool-Down6-minute set. Swim 50s on CInt+5sec (Just make the interval instead of hitting target times.) (focus: two-beat kick)IHR or RPEComments: Try to keep your scores in the second set of SGolf at or below your scores in the first SGolf set. Use the cool-down as an opportunity to perform your swimming skills correctly despite your fatigue.7 24-Minute Lactate EnduranceTraining zone: Alactic sprints and red lineTarget RPE range: 9 to 18+Target heart-rate range: 70 to 105+% of SLTHRWarm-Up6-minute set. Continuous FinsOptTSOpt—alt 25 LAR, 25 swim (focus: two-beat kick), 25 RCDchoice, 25 swim (focus: two-beat kick). As the set progresses, each 25 swim should be a tad faster than the previous one.IHR or RPEMain Set4 × 12.5 short sprints on :30RMin. Sprint swim or kick a half length, swim easy for the rest of the length, and then rest for at least 30 seconds or swim an easy 25 before doing the next 12.5.IHR or RPE100 strokes for distance TSOpt. See how far you can swim with 100 freestyle strokes, just as you did in level 4, practice 8.TEST (LEnd), 24-minute set. Swim 200s on 1:1 W/RInt :06Range [interval, fast2, slow, avgSPL, HHR] (perhaps alternating 25 swim—low stroke count—and 25 lollygag between fast 200s)IHR or RPE100 strokes for distance TSOpt. Can you swim further on this one than on the one you did a half hour ago?IHR or RPE1 × 200 swim fast. Can you swim faster on this one than on the fastest one in the test set?IHR or RPECool-Down100 strokes for distance TSOpt (Last chance to swim even farther.)IHR or RPEComments: In the test set, if your interval allows you to start the last 200 anytime before the 24-minute mark, go ahead and swim the whole distance even though it takes you past 24 minutes. The last fast 200, if you really go for it, should take you to a higher lactate peak than the test set did and maybe to a new highest heart rate.8 Lactate Tolerance—50sTraining zone: Alactic sprints and red lineTarget RPE range: 9 to 19+Target heart-rate range: 70 to 110+% of SLTHRWarm-Up8-minute set. Swim 50s desc on IHR or RPE. Try to finish the 8 minutes with fairly fast swimming (focus: alt finish your strokes, downhill swimming, kayak paddling, and core-rotation tempo)IHR or RPEMain Set8 × 12.5 short sprints Fins. Start these from a prone position at midpool. Lying horizontally on your front, start with a compact, fast kick and try to accelerate as quickly as possible. After 6 to 10 kick beats, add strokes and sprint swim to an aggressive finish. Swim EZ 62.5 or more, returning to midpool for the next repeat.IHR or RPETEST (LTol), swim 8 × 50 on 3:00 (or 6 on 4:00—1:00Cut) [fast2, slow, avgSPL, HHR] (perhaps 25s EZ drill and swim mix on short rest between repeats)IHR or RPE4 × 25 cavort—sculling variety. On each length, try sculling in a different body position and hand position—on your back, side, or front; head first or feet first; hands sculling in the same plane or on two different planes—you choose. Again, a pull buoy may help if you have posture or balance issues.Cool-down4-minute set. EZ 50s on :10R TSOpt—alt 25 SGSS, 25 swim (focus: tight line and two-beat kick). Try to reduce your SPL on each swim.IHR or RPEComments: Although the main set doesn’t look like it asks for much distance, if you do the repeats properly with all-out-effort 50s, this set will be very stressful. Be sure to do the entire cavort and to cool down after the main set. Do more EZ swimming if you have not substantially recovered by the end of the cool-down.9 Lactate Tolerance—100sTraining zone: Alactic sprints and red lineTarget RPE range: 9 to 19+Target heart-rate range: 70 to 110+% of SLTHRWarm-Up6 minutes of continuous 25s TSOpt—alt 25 swim @ NSPL, 25 swim @ -1SPL, 25 swim @ -2SPL, 25DchoiceIHR or RPEMain Set4 × 25 swim fast OACIIHR or RPE1 × 100 swim SLSSS (focus: shift and skate)IHR or RPETEST (LTol), swim 4 × 100 (or 75—2:00Cut) on 6:00 [fast2, slow, avgSPL, HHR]. Some of the cavorts you’ve done would make good recovery work between high-intensity repeats.IHR or RPE1 × 100 swim SLSSS (focus: two-beat kick)4 × 25 swim Fins fast OACI (focus: stroke count descending)IHR or RPECool-down6 minutes continuous 25s TSOpt—alt 25 swim @ NSPL, 25 swim @ -1SPL, 25 swim @ -2SPL, 25 DchoiceIHR or RPEComments: Use fast fin swimming in order to become more aware of when you are working against more resistance than necessary. Have you recalculated your SLTHR target heart-rate ranges lately? As you get in better aerobic shape, your SLTHR will change.10 Lactate Tolerance—200sTraining zone: Lactate threshold and red lineTarget RPE range: 9 to 19+Target heart-rate range: 70 to 110+% of SLTHRWarm-Up1 × 300 swim TSOpt—alt 100 fists, 100 fingers, 100 hands (focus: two-beat kick)4 × 25 swim on :10R TSOpt (focus: minimum stroke count)IHR or RPEMain Set6-minute set. Short sprints FinsOpt—These are called breakaways. This is a continuous swim, most of which is done at a very easy pace, but occasionally you’ll sprint furiously from midpool to the wall (as if you just realized that you were being chased by a shark). Be sure to do enough easy swimming to be ready for the next all-out sprint.TEST (LTol), swim 3 × 200 (or 150—4:00Cut) on 12:00 [fast2, slow, avgSPL, HHR]. Easy swimming or drilling with fins is good for recovery between high-intensity repeats.IHR or RPE4 × 25 cavort on :15R—underwater freestyle. This is similar to the freestyle with underwater recoveries that you did in practice 3 of level 2, but now you should minimize the number of times you surface for air on each length. Can you do any or all of the repeats entirely underwater?Cool-Down4-minute set. Swim 50s IHR or RPE TSOpt (focus: two-beat kick). Start @ CPace and swim each one 2 to 3 seconds slower than the preceding one. Try to decrease your stroke count throughout the set.Comments: During the long rest periods between the test-set swims, you should evenly divide your time with EZ swimming and your choice of drills—fins are okay here. Active-rest activities (HRs near 70 percent of SLTHR) between high-intensity repeats are an excellent opportunity for focusing on your technique.
焦点➤轻松加速从某种程度上来说,这个想法整合了所有其他的关注点。很简单,这就是游泳的涅槃——快速游动,但看起来却很轻松。目标是隐藏努力。从你的面部开始。当你试图快速游动时,你是愁眉苦脸还是脸上流露出平静的表情?然后向下运动。释放紧张感,而不是放松姿势或连杆的一部分。在保持临界质量连接和协同工作的同时,你能使用多小的紧张感来维持紧绷的线?看看你可以在每个动作中投入多小的努力,同时仍然快速完成。让每个动作流畅地衔接下一个动作,随意地游动而不是疯狂地游动。起初,轻松速度的概念似乎与快速游动的概念相矛盾,但你练习得越多,你就越能理解。大多数人都是在使用脚蹼快速游动时首先体验轻松速度,之后使用短叶脚蹼,最后赤脚。
FOCUS POINT ➤ Easy SpeedIn a way, this idea combines all the other focus points. Quite simply, this is the nirvana of swimming—going fast but making it look easy. The goal is to hide the effort. Start with your face. When you are trying to swim fast, are you grimacing or is there a look of tranquility on your face? Then work down your body. Release tension, not part of your posture or linkage. How little tension can you use to maintain your tight line while keeping your critical masses connected and working together? See how little effort you can put into each motion and still have it happen rapidly. Make every movement flow smoothly into the next, swimming casually rather than frantically. At first, the idea of easy speed may seem at odds with the idea of swimming fast, but the more you practice it, the more sense it will make. Most people first experience easy speed while swimming fast with fins, later with short-blade fins, and eventually with bare feet.
1高尔夫和巡航训练区:无乳酸冲刺和乳酸阈值目标 RPE 范围:13 至 15+目标心率范围:SLTHR 的 90% 至 100%热身6分钟一组。连续SBFinsOpt——交替25分钟SPBDchoice,25分钟LAR,25分钟游泳(重点:轻松速度)。每次25分钟游泳都应该比前一次更快。IHR 或 RPE主集6分钟一组。短距离冲刺FinsOpt——这被称为速度转身。这是一种连续的游泳方式,大部分时间都以轻松自在的方式完成,但偶尔你会从仰泳旗杆前冲刺到池壁,转身,然后冲刺三到四次划水(不换气)。确保在下一次全力以赴的速度转身之前进行足够的轻松自在的游泳训练,以便完全恢复。在速度转身后的快速划水动作中,感受轻松自在的速度。IHR 或 RPE6分钟一组。以CInt LOFO(重点:轻松速度)游75秒(或50秒)12分钟一组。以CInt LOFO(重点:轻松速度)游200米(或150米)6分钟一组。以CInt LOFO(重点:轻松速度)游75秒(或50秒)IHR 或 RPE9 × 50 SGolf(参见评论部分)。你能休息多久才能保证正确完成练习?冷却6分钟一组。持续——25秒SIDchoice,25秒LAR,25秒游泳备注:CInt 组间休息时间不要超过进行 IHR 或 RPE 检查所需的几秒钟。随着疲劳程度的增加,轻松速度会越来越难。在开始这项练习之前,请查阅您之前的 SGolf 组成绩,并计算每 50 次重复的平均成绩。将此作为您在 9 × 50 SGolf 组中的标准杆成绩,并尝试游过这个 9 洞球场,最终成绩达到或低于标准杆。2 回顾与巡游训练区:无乳酸冲刺和乳酸阈值目标 RPE 范围:13 至 15+目标心率范围:SLTHR 的 90% 至 100%热身10分钟脚蹼训练。持续进行所有练习(VK和VKR除外),每种练习25次。然后游50秒或25秒,以10R(重点:轻松速度)下降,完成10分钟。IHR 或 RPE主集3×10个VKR脚蹼,每组之间轻松游50秒。这些算短距离冲刺,这意味着你要尽可能地把自己抬出水面,并保持整整10秒。你做这些的时候能笑出来吗?20分钟一组。CInt 游泳距离选择 200 米或以上IHR 或 RPE3×10 VKR Fins短距离垂直冲刺,每组之间轻松游 50 米IHR 或 RPE10分钟一组。以CInt为单位游100米(或50米)(重点:划水次数。偶尔以较低的划水次数游完最后一组。)IHR 或 RPE4 × 25 LAR 快速开启:10R鳍片处于完全流线型位置IHR 或 RPE5分钟一组。50秒游泳(重点:划水计数)。第一组动作要快一些。记录你的划水计数和用时。然后看看你能用多长时间的休息来重复这个动作,达到或提高划水计数和用时。IHR 或 RPE冷却6分钟的嬉戏。您可以选择上述任何一种嬉戏方式,或者发挥创意,自己设计。嬉戏可以强度很低。目标是走出舒适区,在水中尝试一些不同的活动。IHR 或 RPE评论:现在你应该知道,如果我没有建议一个特定的重点,你应该从我们讨论过的众多训练中选择一个——随着时间的推移,循环进行所有训练——对吧?主组训练中不要额外休息;直接从一个项目进入下一个项目——热身训练也是如此。如果你想用脚蹼或呼吸管进行CInt和CPace组训练,你需要用它们进行T-swims(游泳)来建立图表基准。3高尔夫和巡航训练区:乳酸阈值目标 RPE 范围:13 至 15+目标心率范围:SLTHR 的 90% 至 100%热身8分钟一组。TS —alt 50 Dchoice,50次游泳。游泳时应逐渐下降,但50次游泳的总划水次数增加速度不得快于时间(以秒为单位)的减少速度。IHR 或 RPE主集6分钟一组。在CPace游泳。选择一个你的巡航时间至少为6分钟的距离。2×50 SGolf,20R。争取在第二轮中取得更低的杆数。IHR 或 RPE14分钟一组。在CInt上游150米(或100米)(每段最后一段使用较低的声压级)2×50 SGolf,30R TS。争取在第二轮比赛中取得更低的杆数。IHR 或 RPE10分钟一组。在CInt上游泳75秒(或50秒)2×50 SGolf,40R。争取在第二轮中取得更低的杆数。IHR 或 RPE6分钟一组。游泳50秒CInt—alt 1 @ NSPL,1 @ -1SPL2×50 SGolf,50R TS。争取在第二轮比赛中取得更低的杆数。IHR 或 RPE冷却5分钟连续EZ游泳TSOpt。开始时SPL过高。逐渐减少每次划水的次数,并尝试在5分钟结束时SPL保持在最低水平。IHR 或 RPE评论:主要训练期间没有额外的休息;这将使游泳高尔夫 50 米比赛相当具有挑战性。4 16分钟乳酸耐力训练区:无乳酸冲刺、乳酸阈值和红线目标 RPE 范围:9 至 18+目标心率范围:SLTHR 的 70% 至 105%热身6分钟连续训练/游泳组合。在这6分钟里,你能安排多少种不同的训练和重点?IHR 或 RPE主集6分钟一组。在CInt上游泳75秒(或更短)IHR 或 RPE6分钟蛙鞋跳跃训练——海豚式蹬水。轻松游至深水区,然后蹬水至水底,以全程绷紧的流线型姿势蹬水,然后垂直向上冲刺蹬水,尽可能高地跃出水面,就像海豚一样。继续用力蹬水,以减缓下沉速度。完成蹬水和缓慢下沉大约需要6到8秒的冲刺蹬水。轻松游至恢复,然后重复。如果无法在深水中游泳,可以选择任何之前的短距离冲刺练习。IHR 或 RPE测试(结束),每组16分钟。以1:1的比率(W/RInt:03范围)游50秒(间隔,快2,慢,平均声压级,心率)。或许可以在每50秒快速游之间进行一次EZ 25的练习或另一种划水动作,而不是只是站着不动。IHR 或 RPE1×100游泳SLSSSIHR 或 RPE12分钟以上。选择间隔略超过6分钟的距离,重复两次。IHR 或 RPE冷却6分钟的嬉戏。您可以选择过去的嬉戏片段,也可以自己创作。IHR 或 RPE评论:一次练习两次跳跃,虽然第一次只是换一种方式来练习无氧冲刺。在SLSSS上,你更擅长哪个:超低计数、慢速还是潜行?你最需要改进哪个?5 18分钟乳酸耐力训练区:无乳酸冲刺、乳酸阈值和红线目标 RPE 范围:9 至 18+目标心率范围:SLTHR 的 70% 至 105%热身6分钟一组。以IHR或RPE(重点:划水次数)游25秒。从慢速开始,逐渐增加强度,使心率稳步上升。你能防止划水次数大幅增加吗?主集8分钟一组。短距离冲刺(脚蹼)。第一次冲刺全程25米,之后每次冲刺都比前一次冲刺略短。确保每次冲刺之间进行足够的恢复游泳,以确保每次都能达到全速冲刺。IHR 或 RPE测试(结束),每组18分钟。以1:1的配速(W/RInt:03Range)[间歇,快2,慢,平均声压级,心率]游75秒。或许可以在每次快速游75秒的休息时间,进行EZ 50秒的训练/游泳/休闲活动。IHR 或 RPE16分钟一组。CInt LOFO 游泳距离选择冷却8分钟一组。75秒FinsOpt TS 3R3S,以IHR或RPE为基准。保持心率(HR)在SLTHR的70%左右。备注:尝试以低于上次测试的平均划水次数开始测试。尽量不要让划水次数增加。6 20分钟乳酸耐力训练区:无乳酸冲刺、乳酸阈值和红线目标 RPE 范围:9 至 18+目标心率范围:SLTHR 的 70% 至 105%热身8分钟一组。50秒蛙鞋选择——另选25秒,25秒游泳(重点:混合)。每次25秒游泳应该比前一次更快。随着这25秒速度的加快,重点应该放在轻松速度上。所有训练长度都应以轻松的节奏完成。IHR 或 RPE主集在OACI上进行4×25次短距离冲刺。第一次冲刺时,只冲刺前三次划水,然后轻松游完剩余的距离。每次重复时,都比前一次多冲刺一次,这样你就能以4×25次划水完成第四次。在 OACI脚蹼上进行 4 × 25 次短距离冲刺— 与前一组相同。IHR 或 RPE在OACI上进行5×50次SGolf练习。前50次以感觉正常的划数快速完成。计算你的分数,然后尝试在每次重复练习中降低SGolf分数。IHR 或 RPE4分钟一组。持续EZ游泳——高度50 @ NSPL,50 @ -2SPLIHR 或 RPE测试(极限),每组20分钟。以1:1的游泳/游泳比例(0.4秒/分钟)游100米,范围[间歇,快2,慢,平均声压级,心率]。在每次高强度重复训练之间插入主动休息,并专注于技巧。IHR 或 RPE在OACI上进行5×50次SGolf训练。第一次以SLSSS模式进行。计算你的得分,然后每次重复训练,SGolf得分都会减少。冷却6分钟一组跳跃练习——最大划数。游25码,尽可能多地进行自由泳划数,同时保持持续向前的姿势。之后,每游一程,减少划数,直到以一个对你来说较低的划数结束。我见过有人在25码泳池里用力推池并顺着池壁滑行,最多能做到135次。你能接近这个数字多少?这个跳跃练习能教会你什么?IHR 或 RPE评论:在第二组SGolf比赛中,LEnd组的疲劳会让游出低杆数变得更加困难。如果你能像第一组SGolf比赛一样游出同样的低杆数,那就算是一项成就了。7 24分钟乳酸耐力训练区:无氧冲刺和红线目标 RPE 范围:9 至 18+目标心率范围:SLTHR 的 70% 至 105%热身8分钟设置如下:4×50 游泳,使用 IHR 或 RPE 描述 1-4 个脚蹼(重点:拉紧线)6 × 25 游泳:05R desc 1-6脚蹼(重点:轻松速度)LAR Fins以 8 分钟的成绩完成比赛IHR 或 RPE主集6分钟一组。短距离冲刺鳍片选择(FinsOpt)。每次短距离冲刺都以至少三圈的冲刺速度(LAR)开始。在保持快速旋转节奏的同时,增加四次划水,然后轻松游动,直到在下一次重复之前恢复。每次冲刺开始前,快速用手拍打甲板,并根据节奏调整打腿。IHR 或 RPE测试(结束),24分钟一组。以1:1的配速(W/RInt:06Range)游200米(间隔,快2,慢,平均声压级,心率)。除了站在那里大口喘气,你会做什么?轻松游?练习?嬉戏?IHR 或 RPE1×100 EZ 游泳。计算本次游泳的总划水次数。IHR 或 RPE5 × 50 SGolf OACI(请参阅以下评论。)IHR 或 RPE1×100米游泳。在不增加划水次数的情况下,你能游多快?IHR 或 RPE冷却200 SLSSS 或您选择的跳跃IHR 或 RPE评论:开始这项练习之前,先查看一下你之前的SGolf比赛成绩,并计算每50次重复的平均杆数。以此作为你在5×50 SGolf比赛中的标准杆杆数,看看你是否能轻松通过这个5洞球场,最终低于标准杆。8 乳酸耐受性——50秒训练区:乳酸阈值和红线目标 RPE 范围:9 至 19+目标心率范围:SLTHR 的 70% 至 110%热身8分钟一组。练习或连续游泳TSOpt —alt 25 Dchoice, 25 swimIHR 或 RPE主集8分钟50秒高尔夫练习。前50秒应以中等速度游。然后看看你能用多少种不同的划水次数和时间组合来获得相同的分数。只休息你需要的时间。1 × 100 游泳 SLSSS BOYLFS测试(LTol),3:00 游 8×50 米(或 4:00 游 6×50 米,1:00 切入)[快2,慢,平均声压级,心率]。可以游轻松的 50 米,中间加一点上下摆动,以减轻重复动作之间的疼痛。IHR 或 RPE1 × 100 游泳 SLSSS BOYLFSIHR 或 RPE12分钟一组。以低速游(LOFO)方式,在CPace下游150秒(或以CPace下游100秒,在CPace下游10秒)。尽量减少划水次数。IHR 或 RPE2分钟跳跃——水中辅助立定跳远。在大约齐胸深的水中,进行立定跳远。你可以只用手臂的一次划水或铲水动作来辅助。巧妙地利用跳跃的动量以及重力和浮力的相互作用,可以让你跳出相当远的距离。重复几次,并改进你最初的跳跃动作。冷却4分钟一组。EZ 50秒连续FinsOpt —alt 25 SGB弱,25游泳BOYLFS(焦点:红点)IHR 或 RPE评论:CPace 组紧接着测试组,它提供了一个绝佳的机会,让您在疲劳时专注于高效游泳。请记住,如果没有明确指出重点,您应该为自己的泳姿选择一个重点。专注于纠正和改进问题区域,而不是专注于您已经擅长的方面。9乳酸耐受性——100秒训练区:无乳酸冲刺、乳酸阈值和红线目标 RPE 范围:9 至 19+目标心率范围:SLTHR 的 70% 至 110%热身6分钟一组。游泳150米(或100米),下降和NS在:15R SBFinsOptIHR 或 RPE主集12分钟一组。以1分00秒的CPace速度,进行2×500海里(或更短距离)游泳。选择CPace时间不超过5分30秒的距离。IHR 或 RPE6分钟短距离冲刺。第一次冲刺,蹬水后游三个长距离轻松划水,然后转身冲刺回到池壁,并计算划水次数。之后每次重复冲刺,在转身前增加一次全程轻松划水。每次增加轻松划水,可以增加多少次回程冲刺?每次重复之间轻松游25或50次。IHR 或 RPE4分钟一组。25秒游泳:10R TSOpt —alt 25 @ NSPL,25 @ -1SPL,25 @ -2SPL,25 @ -3SPL。尽量看起来像是在游泳,而不是在做钻探。IHR 或 RPE测试(LTol),游4×100米(或75米-2分00秒Cut),6分钟完成[快2,慢,平均声压级,心率(HHR)]。组间早期的主动休息可以延缓乳酸的积累;在一定阻力下呼气也有同样的效果。在组间练习时,你会做什么?在组间最后一次练习时,记住以下几点:疼痛是虚弱离开身体的表现。冷却6分钟一组。重新游一次你在CPace组中游过的距离。以非常轻松的速度游,但要进行负分段。IHR 或 RPE评论:在CPace训练中,每次游泳都进行负分段是有挑战性的,但这能帮助你在消耗的心跳次数内游出最佳成绩。务必在1分钟休息开始和结束时测量IHR或RPE,以了解你的恢复情况。10 乳酸耐受性——200秒训练区:红线目标 RPE 范围:9 至 19+目标心率范围:SLTHR 的 70% 至 110%热身8分钟一组。连续游泳TS ——75拳,50指,25手。第一个循环以非常轻松的速度游;每个循环都比前一个循环游得更快。IHR 或 RPE主集4分钟一组。以CPace游25秒,速度:05-10R。全程保持相同的划水次数。IHR 或 RPE1×200 游泳拳 SLSSS测试(LTol),游3×200米(或150米—4分00秒Cut),12:00 [快2,慢,平均声压级,心率(HHR)]。为了在这些高强度重复训练之间进行恢复训练,我鼓励你将轻松游泳和你喜欢的嬉戏动作结合起来。IHR 或 RPE1×200 游泳拳 SLSSS4分钟一组。以10-15R LOFO 速度在CPace下游泳25秒。使用比上一组CPace少一个SPL的SPL。IHR 或 RPE冷却4分钟一组。按照IHR或RPE标准游50秒。以CPace开始,每次游动比前一次慢1-2秒。尝试在整组过程中减少划水次数。备注:在完成 LEnd 和 LTol 测试后,您可以尝试不带脚蹼或呼吸管进行部分测试,以增加多样性。请务必将这些测试结果与不带呼吸管的测试结果分开记录。
1SGolf and CruiseTraining zone: Alactic sprints and lactate thresholdTarget RPE range: 13 to 15+Target heart-rate range: 90 to 100+% of SLTHRWarm-Up6-minute set. Continuous SBFinsOpt—alt 25 SPBDchoice, 25 LAR, 25 swim (focus: easy speed). Each 25 swim should be faster than the previous one.IHR or RPEMain Set6-minute set. Short sprints FinsOpt—These are called speedturns. This is a continuous swim, most of which is done very EZ, but occasionally you’ll sprint from just before the backstroke flags to the wall, turn, and sprint three or four strokes (without breathing). Be sure to do enough EZ swimming to recover completely before the next all-out speedturn. Feel for easy speed on those fast strokes out of the speedturn.IHR or RPE6-minute set. Swim 75s (or 50s) on CInt LOFO (focus: easy speed)12-minute set. Swim 200s (or 150s) on CInt LOFO (focus: easy speed)6-minute set. Swim 75s (or 50s) on CInt LOFO (focus: easy speed)IHR or RPE9 × 50 SGolf (see the comments section). How little rest can you take and still swim the drill correctly?Cool-Down6-minute set. Continuous—alt 25 SIDchoice, 25 LAR, 25 swimComments: Do not take more rest between the CInt sets beyond the few seconds necessary to do IHR or RPE checks. Easy speed is more difficult to accomplish as fatigue increases. Before you start this practice, look up the results of your previous SGolf sets and calculate an average score per 50 repeat. Use this as your par score on the 9 × 50 SGolf set and try to swim through this 9-hole course, finishing at or under par for the course.2 Review and CruiseTraining zone: Alactic sprints and lactate thresholdTarget RPE range: 13 to 15+Target heart-rate range: 90 to 100+% of SLTHRWarm-Up10 minutes Fins. Move continuously through the drills (except VK and VKR), doing 25 of each. Then swim 50s or 25s descending on :10R (focus: easy speed) to finish the 10 minutes.IHR or RPEMain Set3 × :10 VKR Fins with easy 50 swim between each. These count as short sprints, which means that you are trying to lift yourself as high as possible out of the water and to stay up there for the full 10 seconds. Can you smile while you do these?20-minute set. Swim choice of distance 200 or more on CIntIHR or RPE3 × :10 VKR Fins short vertical sprints with an easy 50 swim between eachIHR or RPE10-minute set. Swim 100s (or 50s) on CInt (focus: stroke count. Occasionally swim the last length of a repeat at a lower count.)IHR or RPE4 × 25 LAR fast on :10R Fins in full streamline positionIHR or RPE5-minute set. 50s swim (focus: stroke count). Do the first one fairly fast. Keep track of your stroke count and elapsed time. Then see how little rest you can repeat that performance with, hitting or improving both stroke count and time.IHR or RPECool-Down6-minute cavort. Your choice of any of the cavorts already described—or be creative and make up your own. Cavorts can be very low-intensity. The goal is to get out of your comfort zone and do something different in the water.IHR or RPEComments: By now you know that when I do not suggest a specific focus point, you should choose one of the many we’ve talked about—cycling through all of them repeatedly over time—right? No extra rest in the main set; go immediately from one item into the next—same for the warm-up. If you would like to do some CInt and CPace sets with fins or a snorkel, you’ll need to do T-swims with them in order to establish chart-listing benchmarks.3 Golf and CruiseTraining zone: Lactate thresholdTarget RPE range: 13 to 15+Target heart-rate range: 90 to 100+% of SLTHRWarm-Up8-minute set. TS—alt 50 Dchoice, 50 swim. The swims should be descending, but do not allow the total stroke count for the 50 to increase faster than the time (in seconds) decreases.IHR or RPEMain Set6-minute set. Swim @ CPace. Choose a distance for which your cruise time is 6 minutes or more.2 × 50 SGolf on :20R. Try for a lower score on the second one.IHR or RPE14-minute set. Swim 150s (or 100s) on CInt (last length of each at lower SPL)2 × 50 SGolf on :30R TS. Try for a lower score on the second one.IHR or RPE10-minute set. Swim 75s (or 50s) on CInt2 × 50 SGolf on :40R. Try for a lower score on the second one.IHR or RPE6-minute set. Swim 50s CInt—alt 1 @ NSPL, 1 @ -1SPL2 × 50 SGolf on :50R TS. Try for a lower score on the second one.IHR or RPECool-down5-minute continuous EZ swim TSOpt. Start out taking way too many SPL. Gradually trim strokes off each length and try to end with too few SPL at the end of 5 minutes.IHR or RPEComments: No extra rest during the main set; this will make the swimming golf 50s quite challenging.4 16-Minute Lactate EnduranceTraining zone: Alactic sprints, lactate threshold, and red lineTarget RPE range: 9 to 18+Target heart-rate range: 70 to 105+% of SLTHRWarm-Up6 minutes of continuous drill/swim mix. How much of a variety of drills and focus points can you include in the 6 minutes?IHR or RPEMain Set6-minute set. Swim 75s (or shorter) on CIntIHR or RPE6 minute cavort Fins—dolphin launches. Swim easily to the deep water, then kick down to the bottom, push off the bottom in full tight-line, streamline position, sprint-kicking straight up so that you launch through the surface as high as possible, like a dolphin. Continue kicking hard in order to slow your descent back into the water. The complete launch and slow descent should require 6 to 8 seconds of sprint kicking. Swim easy until you recover and then repeat. If swimming in deep water is not an option, choose any previous short-sprint activity.IHR or RPETEST (LEnd), 16-minute set. Swim 50s on 1:1 W/RInt :03Range [interval, fast2, slow, avgSPL, HHR]. Perhaps do an EZ 25 of a drill or another stroke between each fast 50 instead of just standing still.IHR or RPE1 × 100 swim SLSSSIHR or RPE12+-minute set. Choose a distance with a CInt just over 6 minutes and do two repeats.IHR or RPECool-Down6-minute cavort. Your choice of past cavorts, or make up your own.IHR or RPEComments: Two cavorts in one practice, though the first one is just a different way to get some alactic sprint kicking in. On the SLSSS, which are you better at: the super-low count, the slow speed, or the stealth? Which do you most need to improve?5 18-Minute Lactate EnduranceTraining zone: Alactic sprints, lactate threshold, and red lineTarget RPE range: 9 to 18+Target heart-rate range: 70 to 105+% of SLTHRWarm-Up6-minute set. Swim 25s on IHR or RPE (focus: stroke count). Start slow and gradually increase intensity so that your HR moves up steadily. Can you prevent your stroke count from increasing much?Main Set8-minute set. Short sprints Fins. First sprint is a full 25, and each subsequent sprint is a bit shorter than the previous repeat. Be sure to do enough recovery swimming between each repeat to allow for full sprinting speed on each.IHR or RPETEST (LEnd), 18-minute set. Swim 75s on 1:1 W/RInt :03Range [interval, fast2, slow, avgSPL, HHR]. Perhaps do an EZ 50 drill/swim/lollygag mix during the rest between each fast 75.IHR or RPE16-minute set. Swim choice of distance on CInt LOFOCool-down8-minute set. 75s FinsOpt TS 3R3S on IHR or RPE. Keep HR near 70% of SLTHR.Comments: Try to start the test set at a lower stroke count than your average from the last time you did this test set. Try to not let the stroke count increase.6 20-Minute Lactate EnduranceTraining zone: Alactic sprints, lactate threshold, and red lineTarget RPE range: 9 to 18+Target heart-rate range: 70 to 105+% of SLTHRWarm-Up8-minute set. 50s FinsOpt—alt 25 Dchoice, 25 swim (focus: mix). Each 25 swim should be faster than the preceding one. As these 25s get faster, the focus should be on easy speed. All the drill lengths should be done at an easy pace.IHR or RPEMain Set4 × 25 short sprints on OACI. On the first one, sprint only for the first three strokes and then swim easily for the rest of the length. On each repeat, sprint for one more stroke than the preceding repeat so that you finish with six strokes on 4.4 × 25 short sprints on OACI Fins—same as the preceding set.IHR or RPE5 × 50 SGolf on OACI. Do the first 50 fast at whatever feels like a normal stroke count. Compute your score, then try to decrease SGolf score with each repeat.IHR or RPE4-minute set. Swim continuous EZ—alt 50 @ NSPL, 50 @ -2SPLIHR or RPETEST (LEnd), 20-minute set. Swim 100s on 1:1 W/RInt :04Range [interval, fast2, slow, avgSPL, HHR]. Insert active rest with a technique focus between each high-intensity repeat.IHR or RPE5 × 50 SGolf on OACI. Do the first one as SLSSS. Compute your score, then decrease SGolf score with each repeat.Cool-Down6-minute set of cavort—maximum strokes. Swim a 25, taking the maximum number of freestyle strokes possible while maintaining your continuous forward motion. Then on each subsequent length, reduce your stroke count until you finish with a low count (for you). The maximum number of strokes that I’ve seen someone take in a 25-yard pool is 135 (with a full push and glide from the wall). How close can you come to that? What can this cavort teach you?IHR or RPEComments: In the second set of SGolf, the fatigue of the LEnd set will make it more difficult to swim low scores. If you can swim the same low scores that you did on the first SGolf set, consider that an accomplishment.7 24-Minute Lactate EnduranceTraining zone: Alactic sprints and red lineTarget RPE range: 9 to 18+Target heart-rate range: 70 to 105+% of SLTHRWarm-Up8-minute set as follows:4 × 50 swim on IHR or RPE desc 1-4 Fins (focus: tight line)6 × 25 swim on :05R desc 1-6 Fins (focus: easy speed)Fairly fast LAR Fins to finish 8 minutesIHR or RPEMain Set6-minute set. Short sprints FinsOpt. Each short sprint starts from a push into a sprint LAR for at least three rotations. Add four strokes while keeping this fast-rotation tempo, and then swim easy until you recover before the next repeat. Before starting each sprint, drum your hands fast on the deck, tuning your kick to this tempo.IHR or RPETEST (LEnd), 24-minute set. Swim 200s on 1:1 W/RInt :06Range [interval, fast2, slow, avgSPL, HHR]. What will you do instead of just standing there and breathing hard? Easy swim? Drill? Cavort?IHR or RPE1 × 100 EZ swim. Count your total strokes for this swim.IHR or RPE5 × 50 SGolf OACI (See following comments.)IHR or RPE1 × 100 swim. How fast can you swim using no more strokes than in the previous EZ 100?IHR or RPECool-Down200 SLSSS or your choice of cavortIHR or RPEComments: Before you start this practice, look up the results of your previous SGolf sets and calculate an average score per 50 repeat. Use this as your par score on the 5 × 50 SGolf set and see if you can swim through this 5-hole course, finishing under par.8 Lactate Tolerance—50sTraining zone: Lactate threshold and red lineTarget RPE range: 9 to 19+Target heart-rate range: 70 to 110+% of SLTHRWarm-Up8-minute set. Drill or swim continuous TSOpt—alt 25 Dchoice, 25 swimIHR or RPEMain Set8-minute set of 50s SGolf. First 50 should be swum at a moderate pace. Then see how many different combinations of stroke counts and time you can use to get the same score. Take only the amount of rest you need.1 × 100 swim SLSSS BOYLFSTEST (LTol), swim 8 × 50 on 3:00 (or 6 on 4:00, 1:00Cut) [fast2, slow, avgSPL, HHR]. Swim maybe an easy 50 plus add a bit of bobbing to ease your suffering between repeats.IHR or RPE1 × 100 swim SLSSS BOYLFSIHR or RPE12-minute set. Swim 150s @ CPace on :15R (or 100s @ CPace, :10R) LOFO. Try to reduce your stroke count throughout this set.IHR or RPE2-minute cavort—water-aided standing broad jump. In roughly chest-deep water, perform a standing broad jump for distance. You may use only a single sweep or scoop of your arms to assist you. A judicious use of your leap momentum plus the interplay of gravity and buoyancy can carry you quite a distance. Repeat several times and improve on your original leap.Cool-Down4-minute set. EZ 50s continuous FinsOpt—alt 25 SGB weak, 25 swim BOYLFS (focus: red dot)IHR or RPEComments: The CPace set, which follows soon after the test set, offers an excellent opportunity to focus on efficient swimming while you are fatigued. Remember that when a focus point is not explicitly indicated, you should select a focus for your stroke. Focus on correcting and refining problem areas rather than on what you already do well.9 Lactate Tolerance—100sTraining zone: Alactic sprints, lactate threshold, and red lineTarget RPE range: 9 to 19+Target heart-rate range: 70 to 110+% of SLTHRWarm-Up6-minute set. Swim 150s (or 100s) desc and NS on :15R SBFinsOptIHR or RPEMain Set12-minute set. Swim 2 × 500 NS (or shorter distance) @ CPace on 1:00R. Choose a distance in which CPace time is 5:30 or less.IHR or RPE6 minutes of short sprints. On the first one, push off and swim three long, easy strokes, and then turn and sprint back to the wall, counting your strokes. On each subsequent repeat, add one more full-length easy stroke before the turn. How few returning sprint strokes can you add for each easy stroke you add? Swim an easy 25 or 50 between each repeat.IHR or RPE4-minute set. 25s swim on :10R TSOpt—alt 25 @ NSPL, 25 @ -1SPL, 25 @ -2SPL, 25 @ -3SPL. Try to look like you are swimming rather than drilling.IHR or RPETEST (LTol), swim 4 × 100 (or 75—2:00Cut) on 6:00 [fast2, slow, avgSPL, HHR]. Active rest early in the set will delay lactate accumulation; so does breathing out against some resistance. What will you do here between repeats? During the last repeat of the set, remember the following: Pain is weakness leaving the body.Cool-Down6-minute set. Reswim one repeat of the distance you swam in the CPace set. Swim it at a very easy pace, but negative-split it.IHR or RPEComments: On the CPace set, negative splitting each swim is challenging, but it will help you swim your best time for the number of heartbeats spent. Be sure to take an IHR or RPE at the beginning of the 1-minute rest as well as at the end in order to see how well you recover.10 Lactate Tolerance—200sTraining zone: Red lineTarget RPE range: 9 to 19+Target heart-rate range: 70 to 110+% of SLTHRWarm-Up8-minute set. Continuous swim TS—alt 75 fists, 50 fingers, 25 hands. First cycle is swum at a very easy pace; each cycle is swum faster than the one before.IHR or RPEMain Set4-minute set. Swim 25s @ CPace on :05-10R. Maintain the same stroke count throughout.IHR or RPE1 × 200 swim fists SLSSSTEST (LTol), swim 3 × 200 (or 150—4:00Cut) on 12:00 [fast2, slow, avgSPL, HHR]. For recovery work between these high-intensity repeats, I encourage you to mix easy swimming and your favorite cavorts.IHR or RPE1 × 200 swim fists SLSSS4-minute set. Swim 25s @ CPace on :10-15R LOFO. Use one fewer SPL than in the previous CPace set.IHR or RPECool-Down4-minute set. Swim 50s on IHR or RPE. Start @ CPace and swim each one 1-2 seconds slower than the preceding one. Try to decrease stroke count throughout the set.Comments: Once you have swum each of the LEnd and LTol test sets with no fins or snorkel, you may swim some of them with equipment for more variety. Be sure to record these results separately from your no-equipment test sets.
时间表如下:技术习得和一般耐力,11周(9月中旬至11月底)技术改进和特定耐力,12周(12月至2月中旬)技术维护与比赛,9周(2月中旬至4月下旬)逐渐减少,3周(4月下旬至5月中旬)短期全国赛休息两周(至六月初)
The schedule would look like this:Technique acquisition and general endurance, 11 weeks (mid-September through the end of November)Technique refinement and specific endurance, 12 weeks (December to mid-February)Technique maintenance and competition, 9 weeks (mid-February to late April)Taper, 3 weeks (late April to mid-May)Short-Course NationalsBreak, 2 weeks (until early June)
把假期缩短到1周。这样你就有12周的时间可以练习了。技术习得和一般耐力,3周(5月下旬至6月中旬)技术改进和特定耐力,4周(6月中旬至7月初)技术维护和比赛,3周(7月初至7月下旬)逐渐减少,2周(7月下旬至8月中旬)长距离全国赛休息 4 周(直到 9 月中旬,下一个短训赛季开始)
Cut break short, 1 week. This gives you 12 weeks to work with.Technique acquisition and general endurance, 3 weeks (late May to mid-June)Technique refinement and specific endurance, 4 weeks (mid-June to early July)Technique maintenance and competition, 3 weeks (early July to very late July)Taper, 2 weeks (very late July to mid-August)Long-Course NationalsBreak, 4 weeks (until mid-September, when the next short-course season begins)
第一季:从 9 月初开始,持续 15 周,最终在 12 月下旬举行一场精选比赛技术习得和一般耐力,4周(9月初至10月初)技术精进和专项耐力训练,5周(10月初至11月初)技术维护与比赛,4周(11月初至12月初)逐渐减少,2周(12月初至12月下旬)选定的会议休息1至2周第二季:从 1 月 1 日开始,持续 20 周,最终在 5 月中旬举行全国短道赛技术习得和一般耐力,6周(1月至2月中旬)技术改进和特定耐力,6周(2月中旬至3月下旬)技术维护与比赛,5周(3月下旬至4月下旬)逐渐减少,3周(4月下旬至5月中旬)短期全国赛休息1至2周第 3 季:如前所述,为期 11 或 12 周的长期课程培训季,在下一个短期课程季之前有 3 至 4 周的休息时间
Season 1: 15 weeks from early September, culminating in a selected meet in late DecemberTechnique acquisition and general endurance, 4 weeks (early September to early October)Technique refinement and specific endurance, 5 weeks (early October to early November)Technique maintenance and competition, 4 weeks (early November to early December)Taper, 2 weeks (early December to late December)Selected meetBreak, 1 to 2 weeksSeason 2: 20 weeks from January 1, culminating in Short-Course Nationals in mid-MayTechnique acquisition and general endurance, 6 weeks (January through mid-February)Technique refinement and specific endurance, 6 weeks (mid-February to late March)Technique maintenance and competition, 5 weeks (late March to late April)Taper, 3 weeks (late April to mid-May)Short-Course NationalsBreak, 1 to 2 weeksSeason 3: 11 or 12 week long-course training season as described earlier with 3 to 4 weeks break before the next short-course season
6周计划,无高强度阶段技术习得和一般耐力,3周
技术改进和特定耐力,3周
6-week schedule without a high-intensity phaseTechnique acquisition and general endurance, 3 weeks
Technique refinement and specific endurance, 3 weeks
为期 9 周的计划,包括高强度阶段技术习得和一般耐力,3 周
技术改进和特定耐力,3 周
技术维护和比赛,2 周
逐渐减量或休息,1 周
9-week schedule including a high-intensity phaseTechnique acquisition and general endurance, 3 weeks
Technique refinement and specific endurance, 3 weeks
Technique maintenance and competition, 2 weeks
Taper or break, 1 week
• 感觉疲倦、精疲力竭或没有精力
• Feeling tired, drained, or like you have no energy
• 多处肌肉和关节疼痛
• General aches or pain in many muscles and joints
• 没有从一次训练中恢复到下一次训练
• Not recovering from one workout to the next
• 表现、训练能力或强度下降
• Decrease in performance, training capacity, or intensity
• 失眠
• Insomnia
• 头痛
• Headaches
• 情绪不稳定、易怒、热情下降、抑郁
• Moodiness, irritability, decreased enthusiasm, depression
• 食欲下降
• Diminished appetite
1. 更快的巡航速度
1. Faster cruise pace per 100
2. 巡航速度相同,但 IHR 较低
2. Same cruise pace but lower IHR
3. 相同的巡航速度,但较低的平均划桨次数
3. Same cruise pace but lower average stroke count
4. 巡航速度相同,但 RPE 较低
4. Same cruise pace but lower RPE
1. SGolf 得分较低
1. Lower SGolf score
2. SGolf 得分相同但 IHR 较低
2. Same SGolf score with lower IHR
3. SGolf 分数相同,但 RPE 较低
3. Same SGolf score with lower RPE
1. 游出更快的加权平均时间
1. Swimming a faster weighted average time
2. 保持相同的加权平均时间,但范围较小
2. Maintaining the same weighted average time but with a smaller range
3. 平均划水次数较少,但速度不受影响
3. Having a lower average stroke count without sacrificing speed
4. 更快的间歇游泳
4. Swimming a faster interval
5. 达到新的最高心率(HHR),这意味着你比以往任何时候都更加努力
5. Achieving a new highest heart rate (HHR), which means that you have pushed yourself harder than ever before
1. 更快的加权平均游泳时间
1. Faster weighted average swim time
2. 加权平均游泳时间相同,但范围较小
2. Same weighted average swim time but a smaller range
3. 降低平均划水次数,但不牺牲速度
3. Lower average stroke count without sacrificing speed
4. 达到新的最高心率(HHR),这意味着你比以往任何时候都更加努力
4. Achieving a new highest heart rate (HHR), which means that you have pushed yourself harder than ever before
• 准备一本中等大小的笔记本。如果它有口袋,可以存放与你正在写的内容相关的文章。准备几支不同颜色的防水笔,或许还可以带一支荧光笔。
• Get a medium-sized notebook. If it has pockets, you can store articles that relate to what you are writing about. Include several different-colored pens with waterproof ink—and perhaps a highlighter pen.
• 将所有这些东西都存放在一个结实耐用的带拉链厨房储物袋或类似的防水容器中。我知道你不打算把它们弄湿,但这种情况还是会发生。妥善保管,你的日记本将是一笔无可替代的财富。在潮湿的环境中,塑料袋是廉价的保险。
• Store all this in a heavy-duty, zippered kitchen storage bag or similar waterproof container. I know that you don’t plan on getting it wet, but it happens. Properly kept, your diary will be an irreplaceable asset. A plastic bag is cheap insurance in an inherently wet environment.
• 完整地表达你的想法,并包含足够的问题(以及用于回答的空白处)。写作时,务必确保即使对游泳不太了解的人也能读懂你的文章,并了解你在做什么。
• Express your thoughts completely and include plenty of questions (and blank spaces for answers). Write in such a way that someone who is less knowledgeable about swimming would be able to read your work and get an idea of what you are doing.
• 从多种视角写作(一天用第一人称,另一天用第三人称)。这能让你以其他视角无法实现的方式审视自己的游泳水平。
• Write from a variety of perspectives (one day writing in the first person, another day in the third person). This allows you to examine your swimming in ways that are not possible otherwise.
• 以电子方式记录日记有很多好处(例如备份、文本搜索、与他人交流)。精通科技的游泳者可能会在电脑上记录日记,然后将其同步到PDA上,这样她就可以在更衣室或泳池边跳入水中之前重新阅读。
• Keeping your diary electronically offers some advantages (backup, text search, communicating with others). A tech-savvy swimmer might make diary entries on her computer and sync them to a PDA so that she can reread them in the locker room or at the pool’s edge just before hopping in.
• 考虑让另一位游泳运动员或教练阅读您的参赛作品并发表评论——或许是博客?
• Consider having another swimmer or coach read your entries and make comments—blogging, perhaps?
• 规划好您的日程,确保您有足够的时间在下水前重读之前的记录,并在练习后尽快写下您的想法。
• Plan your schedule to ensure that you have enough time to reread prior entries before you hit the water and to write down your thoughts as soon after your practice as possible.
• 练习时,在泳池末端准备一本防水笔记本,以便您可以记下笔记和偶尔的“啊哈!”,以便稍后进行详细说明。
• Have a waterproof notebook handy at the end of the pool during your practices so that you can jot down notes and the occasional “Aha!” that you can elaborate on later.
• 不要做错。(提示:记游泳日记没有错误的方法,除非根本不记。)
• Don’t do it wrong. (Hint: There is no wrong way to keep a swimming diary, other than not keeping one at all.)